Forming healthy living routines on the road can be a challenge – we know! However, it’s far from impossibe when putting some careful planning and effort behind it. In 2013, we hope no matter what your personal New Year’s Resolutions may be, you consider adding the following to your list:
1. Make time for your family and friends. Yes, you are travleing many days throughout the year; howerver, Millis Transfer makes it easier for truckers with “Guaranteed Home Time”, as we understand you have a life outside of your career. Plan your time wisely – you are your own boss in a sense. Also, technology makes it easy to even “see” your family from the road. There are numerous inexpensive devices, tablets and smart phones on the market with Skype or Facetime apps. Check-in with your family during your breaks (when not behind the wheel of course).
2. Make sleep a priority. The road ahead is a lot brighter with plenty of zzz’s behind you. The Mayo Clinic states most adults need 7 to 9 hours of sleep per night. This may seem like a lot, but the more sleep debt you build up, the harder it will be to make up. Even is you feel rested on just a few hours of sleep a night, research shows that people who sleep so little over many nights don’t perform as well on complex mental tasks as do people who get closer to seven hours of sleep a night. Bring some sleeping comforts for the road (battery powered fan for white noise, your favorite pillow, etc.). Keep yourself sharp!
3. Eat healthy foods more often. Of course everyone knows eating healthy is important, but it’s always easier said than done – especially when the quickest foods are not always the healthiest.
Plan ahead and prepare snacks from the road before heading out. Carrots, celery with peanut butter, bananas, apples, pre-peeled oranges, grapes, nuts, seeds, dried fruit and cereal all keep without refrigeration for a few days. Protein bars are also a great meal replacement option. Mini coolers also make it easy to take sandwiches, salad and cold pasta dishes from home.
When eating out, look for these key words: “braised, broiled, steamed, poached, gilled or roasted,” says the American Dietetic Association. Avoid items with the words “creamed, buttered, patter-fried, crispy and breaded” in the description.
When eating fast food choose wisely. Try items from the “fresh menu”: Fresco Menu at Taco Bell, the Fresh Fit sandwiches at Subway or side items such as the Fruit ‘N Yogurt Parfait at McDonald’s. Avoid liquid calories from soda, and opt for water. Also try not to give into value size portions.
4. Perform short-exercise sessions daily. Sitting for hours can take its toll, so stretch before you take off in the morning, before you head to bed and during your fuel stops. Get in a little cardio by parking father away from the buildings when you stop to take extra steps. When you have time off, do something active with your family and friends (bowling, sledding, hiking, etc.).
We hope you and your family have a happy and healthy 2013!!
As a fellow trucker, what are some suggestions you have to make these resolutions easier to achieve? What other resolutions do you have? Comment below or on Facebook!