stayyounghealthy.comNo matter how hard you to try to relax, life’s stresses always have away of rising to the surface. Paying the bills, managing a family and staying on top of unexpected curve balls life throws our way  isn’t easy. But the website Stay Young & Healthy asserts that if we take the following steps, we’ll soon be on the road to lasting fulfillment. It’s worth a shot.

1. Always think positively

You know a positive mind keeps you always in good mood and makes you feel good. A positive way of thinking is better several times than a negative thought. So, try to keep your mind away from negative feelings and thoughts.

2. Earn enough money

I know that money is not everything for you, but it is essential to live a life. It is hard to say how much money you should earn, but your income should be so much that you can buy food to eat well, clothes to put on and have a house to live in.

3. Have regular workouts

You know a healthy body and mind is necessary to have a happy life, and having regular workouts is helpful. For a healthy body and mind, it is not necessary to do exercises of high intensity. Just run or go for a long morning or evening walk. Burn at least 100 calories a day by doing exercises.

4. Have a balanced diet

It is clear that you can have a healthy body and mind only through exercising and eating a balanced diet. Whatever you eat for breakfast, lunch or dinner, it must have all nutritional elements, including carbohydrates, protein, fat, vitamins and minerals.

5. Be in close contact with your spouse, family members and friends

You know loneliness can keep you away from happiness. So, it is good for you to keep close to your spouse, family members and friends. They will help you stay away from loneliness.

6. Watch funny and light programs

Watch funny programs on TV to keep yourself in a light mood. These funny and light programs make you laugh and this makes you feel good.

7. Enjoy the every moment of your present life

You should never look back into the past as it can affect badly your present. Just focus on your present and keep away from the bad happenings of the past. If you want to look into your past, do it only for learning lessons and not for having bad impact.

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8. Love the work you do

I know some of you are not satisfied with your current professional life. Always keep in mind that the professional life is filled with several ups and downs. So, you should not get worried when a bad time comes in your way. Do the work with joy and full dedication. Always love your current job and keep in mind that there could be a better job in the future.

9. Love yourself

You know no one is perfect in this world. Everyone wants to be perfect in one’s work and learn from one’s mistakes. So, it is good for you to accept who you are. Keep going on in the way of being perfect and be always ready to learn.

10. Express gratitude and kindness

OK, this is our own. But at Drive My Way, we have found that by feeling grateful for the little things in our lives and showing kindness toward others, we feel happier and more fulfilled. We’re betting you will, too. Connect with us here and become part of our community today!

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

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People with CDL driver jobs or owner operator trucking jobs spend  about 10 hours on the road every day. So finding time to exercise during the day isn’t easy. Fortunately, there’s one exercise truck drivers can do truckside. This exercise keeps them in shape even while they battle the 14-hour clock.

Planking strengthens your core, manages your weight and can be done virtually anywhere, raves the workout website Boldsky.com. “If you want flat abs in a very short span of time, planking serves as the best option,” the website says.

Check out these 8 great planking exercises to get started:

boldsky.com1. Straight Arm Plank:

Try the straight arm plank for building your deep inner core muscles and to improve the flexibility of your posterior muscles.

How To Do:

Step 1: Support your body weight using your hands and toes.

Step 2: Hands should be placed at shoulder-width and the back must be kept straight.

Step 3: Stay in this position for about 1 minute.

boldsky.com2. Forearm Plank:

Forearm planking increases the stability of the shoulders and targets your abdominal muscles.

How To Do:

Step 1: Place your forearms in the plank position after bending your elbows.

Step 2: You may also make your hands into fists. Keep your back straight and look at the floor.

Step 3: Lift your hips and thighs to a certain height and stay in this position for some time.

boldsky.com3. Side Plank:

Performing the side plank involves the hips, leg muscles and gluteus, hence these areas will also get toned, thus eventually removing the cellulite present there.

How To Do:

Step 1: Hold your body straight and lie on your side.

Step 2: Prop up on your lower elbow and raise your body, in such a way that only your elbow and lower foot are touching the floor.

Step 3: Stay in this position for some time and you may gradually increase the duration.

boldsky.com4. Push-Up Side Plank:

The push-up side plank is very similar to the side plank, but as the name suggests, you may also have to do some push-ups.

How To Do:

Step 1: Place your hands outside the shoulder position and perform a push-up.

Step 2: As you come up after a push-up, you have to twist to the side and shift your weight on the left side of the body. Lift your right arm towards the ceiling.

Step 3: For doing another push-up, twist to the side and lower the arm back to the floor.

Step 4: Alternate each side as you repeat the series.

boldsky.com5. Twisting Knee Plank:

The twisting knee plank targets three types of muscles – the abdominal, anterior deltoids and the erector spinae.

How To Do:

Step 1: Keep your hands and feet shoulder-width apart and get into the push-up position.

Step 2: Bend one of your knees in 90 degrees and bring it near your opposite elbow.

Step 3: Return to the first position and repeat the same with the other knee.

boldsky.com6: Elbow Lift Plank:

This workout engages your abs and the upper back muscles.

How To Do:

Step 1: Draw your left elbow upwards, after getting into a push-up position.

Step 2: Make sure that your arm is very close to your body as you bring it up.

Step 3: Finally, straighten your arm back to the floor and repeat with the other arm.

boldsky.com7. One-Legged Plank:

This is kind of plank that challenges your balance is also quite difficult to do initially.

How To Do:

Step 1: Get into your straight-arm plank position and lift your right leg up.

Step 2: Hold it in that position for sometime and bring it down.

Step 3: Then, repeat with the other leg.

boldsky.com8. Dolphin Plank:

This plank helps in strengthening the spine muscles and also improves the posture.

How To Do:

Step 1: Place your palms flat on the ground, in front of your head.

Step 2: Raise your hips towards the ceiling and your body should take the shape of a triangle.

Step 3: Remain in this position for a minute and exhale while your knees touch the ground.

Do you know of other great exercises to do truckside? Like us on Facebook here and tell us about them.

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

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When you’re dining with family on Thanksgiving, it’s hard to control your eating. You’re talking to one another and you’re not thinking of everything you’re putting into your mouth. But there are some things we can do to avoid overeating on Thanksgiving. Follow these helpful tips and you’ll have a satisfying Thanksgiving feast…without the tummy ache.

Eat the meat and vegetables on your plate first.

Start with a salad with fresh vegetables, avocado and oil and vinegar dressing. Then consume the high-protein foods on your plate, such as meats and vegetables.

Side dishes like biscuits, mashed potatoes and sweet potatoes are high in carbohydrates. It’s much healthier to start with the meat and vegetables and hopefully you’ll be full enough on them that you won’t have to worry about eating the rest.

Stay away from the worst Thanksgiving foods.

Potatoes, gravy, canned cranberry sauce, any type of juice, these are some of the big ones. I would stay away from cranberry dressing altogether. Cranberry dressing doesn’t have as much sugar as the juice but it still has a lot.

Definitely don’t get canned cranberry jelly. If you must have cranberry jelly, get the whole cranberry dressing sold in a jar instead. It has the whole berry and is fresher as a result.

Remember, everything in moderation.

It’s a holiday, so you don’t have to forego everything. If you can’t pass up mashed potatoes and stuffing, go ahead and eat them, but opt for smaller portions.

The same goes for dessert. Pumpkin pie is practically synonymous with Thanksgiving. I’m not telling you not to eat sweets. I’m just saying have a little bit and stop.

If you’re going to consume alcoholic beverages, stay away from wine and beer.

Try to go with hard liquor. A good bourbon on the rocks is fine. You can also have a vodka with a twist of lime. That’s a good ketogenic drink. But beer is made from wheat and has a lot of carbohydrates. Even light beer has carbohydrates.

Beer is like dessert. You can have one every once in a while and it’s fine, but most people can’t have just one. Wine, too, has a lot of sugar in it because it’s made from grapes.

When it comes to appetizers, aged cheese is the best.

You want to make sure to get cheese that has been aged for at least a year. The longer it’s aged, the less sugar it has in it. Normally it will say on the packaging how long it’s aged. Hard cheddar or a nice parmesan is good.

You can get them at Wal-Mart or at health food stores. An asiago cheese aged over a year also has really good flavor.

Drive My Way wishes you a very Happy Thanksgiving. From our family to yours, we hope you have a lot to be thankful for this year. We’re grateful for all of our dedicated followers on social media. Join our community here if you haven’t already.

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The Trucker

If you are trying to live a healthy lifestyle, you should know that fat is a much healthier source of energy than carbohydrates. That’s because energy from fat is steadier, lasts longer and burns more consistently than any energy we obtain from carbs. While sugars and carbohydrates create big spikes in metabolism, healthy fats do not.

For people with CDL driver jobs, it’s not always easy to find healthy options at truck stops, but they are out there. The next time you’re on the road, look for these four foods and be sure to include them in your grocery bag. Not only are they all easy to find on the road, they’re also great, nutritious sources of healthy fats.

TruckerAlmonds

The best almonds are whole, raw almonds. Raw almonds have a good quality fat and are definitely one of the best nuts for you. Blue Diamond has a really good raw almond, which I highly recommend.

Eggs

Eggs are a good source of protein. Store-bought eggs are always healthy for you, but even healthier than store-bought eggs are organic field-raised chicken eggs. They have the highest nutrient compound of any egg you can buy. You can buy them at Trader Joe’s or any health food store.

Olive oil

Olive oil is very good for you, but be very careful about the brands you buy. The olive oil industry has had problems with people putting out products that are not 100 percent olive oil (read “Extra Virginity: the Sublime and Scandalous World of Olive Oil” by Tom Mueller).

I recommend California Olive Ranch oil. It’s been tested and proven to be 100 percent pure virgin first-pressed olive oil—one of the best oils for good fat content. While olive oil is the best oil to use atop salads, nut oils like pecan and walnut also are very good for you and make for great alternatives to olive oil. For cooking, old-fashioned lard or beef callow are healthy options, too.

ReedAvocados

Avocados are very high in good fats. Humans only need two macro nutrients: fat and protein. As long as you have those, you will thrive and grow. Avocados are full of healthy fat that is easily digestible and protects our internal organs from injury. If you’re looking for a creative way to incorporate avocados into your diet, try some homemade guacamole.

Hobbies, travel, all the fun in the world, none of it matters if you don’t have your health. Trucking is more than a job. It’s a lifestyle. Connect with us here for more great lifestyle choices in your newsfeed.

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trucker health
The Great American Trucking Show is over for another year and the excitement of this great annual event, done. For me, this year’s event was personally gratifying. For the first time, I was a featured speaker in the Health Pavilion. Thanks to Rick Ash of Trucking Solutions Group and Randall-Reilly for inviting me to participate in this year’s event. I had a great time.

Another Year at GATS

This year’s show was very special for me. I was given the opportunity to participate in the Health Pavilion as a nutritionist in the trucking industry and share my knowledge with all of the wonderful people who heard me speak. I gave two talks, one about controlling Type 2 Diabetes with diet and another about losing your job due to government regulations on the health of CDL permit holders. Afterward, I opened it up for questions so people could ask me about the ketogenic lifestyle and all it has to offer.

I have had the privilege of attending the Great American Trucking Show for the last few years. I am amazed at the growth of the Health Pavilion since its beginning just a few short years ago. It’s a testament to the hard work and dedication of the people who have worked to make it a reality. Along the way, they have raised awareness for health problems among truck drivers and given truckers valuable tools to live healthier on the road.

Each booth in the pavilion offers something useful for the health of the trucking community

This year, nurses were on hand to take blood pressure, give back massages and offer lotion to alleviate joint pain. Women truckers received free mammograms. A DOT-certified physician gave free physicals so drivers could update their DOT medical cards. And there were a host of healthy giveaways too numerous to count.

The rest of the Great American Trucking Show was just as fabulous

Down on the main floor next to the Pride and Polish Truck area was my team at the Drive My Way booth hard at work. Truck drivers spun the wheel for a snack of some sort. (Too bad none of the snacks were ketogenic. I need to talk to them about that.) I hope to see all of you there next year, with healthy snacks and all.

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

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A new study released this week gives renewed hope for treating dementia. Overall, the study, funded by the National Institute on Aging, found that older adults who completed exercises to improve the speed at which they processed visual information could cut by nearly half their likelihood of dementia over a 10-year period.

The study compared the effects of three types of brain training in a group of 2,802 cognitively healthy seniors.

The L.A. Times wrote about the study’s findings, saying the group that was given speed-based computerized training showed the most progress.

The group received computerized training designed to increase the speed at which the brain processes cues in a person’s field of vision.

Overall, speed of visual processing declines with age. This trend some neuroscientists attribute to the increasing “noise” in electrical communications between cells and among regions in the brain.

About 76 million baby boomers reach the age of maximum vulnerability to Alzheimer’s disease.

Overall, no treatment exists that alters or slows the progression of Alzheimer’s today. However, the new research suggests that “even years after administration, an inexpensive intervention without unwanted side effects might forestall dementia symptoms”.

Over the study’s 10-year follow-up, 14% of participants in the control group suffered significant cognitive decline or dementia. Compared to 11.4% in the memory-strategies training group, 11.7% in the reasoning-strategies training group, and 10.5% in the speed-of-processing group. Cognitive decline or dementia was less among those in the speed-of-processing group.

Statistically, the trial’s four groups experienced sizable differences in cognitive aging.

The cumulative risk of developing dementia over 10 years ranked 33% lower than for participants who got no training at all. The trial’s results are promising because the exercise that worked best in the study is available as the “Double Decision” game.

See what else the L.A. Times said about the study here.

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How truck drivers can avoid mosquitoes this summerMosquitoes have always been a summer reality, but with the advent of the Zika virus and the West Nile virus now endemic in California, their dangers suddenly seem to loom larger in today’s world.

But don’t fret just yet. There are things people with CDL driver jobs can do to prevent themselves from getting bitten, even when they’re outdoors.

1. Choose the Right Clothes

The right clothes can go a long way toward reducing bites.

Try to cover as much skin as possible. Clothing with a close weave works best to prevent bites, but layered loose-weave clothing works almost as well, says Joe Conlon, medical entomologist and technical adviser to the American Mosquito Control Association.

And because bugs are attracted to dark colors, go for clothes in white, beige or light khaki colors, he says.

2. Use the Right Bug Spray

When it comes to sprays, not all brands are created equal. Consumer Reports found that the most effective repellents for warding off Aedes mosquitoes were Sawyer Picaridin and Natrapel 8 Hour, each of which contain a 20 percent concentration of the chemical picaridin. Another good one is Off! Deepwoods VIII, which contains 25 percent of the chemical DEET.

Consumer Reports cautions against using many so-called “natural” repellents, using citronella, clove, lemongrass or rosemary oils. These products might smell nice, but they won’t keep mosquitoes away for long, and many aren’t registered with the EPA.

3. Stop Mosquitoes at Home

To steer clear of the West Nile-carrying Culex mosquitoes, it’s best to stay indoors at dawn and dusk when they are most active.

To eliminate mosquito breeding grounds from your yard, dump or drain water that’s been standing for several days in flower planters, pet dishes, birdbaths, neglected swimming pools and remove old tires, tin cans or buckets.

If you want to enjoy your patio or deck in the evening, Conlon suggests illuminating it with yellow “bug lights” instead of incandescent white lights. While the yellow lights don’t necessarily repel mosquitoes, they don’t attract them as the white lights do.

For more tips, read the rest of the story here.

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How to Protect Yourself from the Sun Over the Road as a Truck Driver 

Download the complete guide for 5 easy tips for sun protection while on the road.

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How to Protect Yourself from the Sun When You Have a Trucking Job

It’s summer. That means a lot more fun in the sun. But frolicking in the summer sun is full of hidden dangers. If you’re someone with a CDL trucking job, you have to be even more mindful of them, too. The sun may feel nice beaming on your face, but when it blazes through the windshield, it brings added risks. Real Women in Trucking Inc. and Drive My Way share some truck driver sun protection tips for reducing sunburn and protecting yourself from harmful UV rays.

Candace Marley, a friend to Real Women in Trucking, knows the risks of sun exposure well. Her husband, Michael Marley, got the deadliest form of skin cancer, melanoma, on his face. He had it removed in 2003 and went on with his life, serving in the Army then living out his boyhood dream of becoming a truck driver.

But it wasn’t meant to last. Six years later, Michael’s cancer returned. Only this time, the melanoma had spread to his chest cavity. Within seven months of the cancer’s return, he died at age 37.

“Mike got skin cancer from long-term sun exposure,” says Candace, who got a CDL trucking job herself when Mike became too ill to work. “He was a mechanic in the Army and a truck driver, so every single day he was being exposed to the sun’s rays. And let me tell you, melanoma is a very fast killer.”

Sandi Talbott, vice president of Real Women in Trucking, is a skin cancer survivor. She and her RWIT colleague Idella Hansen urge drivers to take these 5 simple truck driver sun protection tips. It’s great advice that may just save your life.

1. Wear high-quality sunscreen

All sunscreens are not created equal. Chemical UV filters such as octinoxate and oxybenzone reportedly cause hormonal changes in animals, and one significant animal study found that the inactive ingredient retinyl palmitate may become cancer-causing when exposed to light. Beware of these ingredients on labels when shopping for sunscreen.

Warnings aside, finding the right sunscreen will set you on a strong path of sun protection this summer. In 2016, the Environmental Working Group, which monitors all sunscreens for safety and effectiveness, recommends Burt’s Bees Baby Bee Sunscreen Stick, SPF 30; All Good Sunscreen Butter, SPF 50+; and True Natural Ultra Protect 50 Antioxidant Sunscreen, Natural Coconut, SPF 50.

2. Apply enough sunscreen

Consumer Reports magazine recommends applying sunscreen 15 to 30 minutes before going outside. For liquid sunscreens, it recommends using 1 teaspoon of sunscreen for each part of your body.

Another Tip

Reapply sunscreen every two hours and after sweating or swimming. Spray sunscreens are less recommended than liquid sunscreens because of their risks for inhalation, flammability and uneven application.

3. Wear clothes that will protect you from the sun.

While others have the option of staying in the shade, people with CDL trucking jobs do not. What’s more, sun is magnified when it shines through the window, notes Real Women in Trucking’s Hansen, 66, who’s held a trucking job for 47 years.

“The left side of my body looks like it belongs to an 80-year-old woman, the right side of my body looks like it belongs to a 66-year-old woman,” she says. “It’s skin damage, very definitely.” Drivers should protect themselves by wearing long sleeves and long pants made from tightly woven fabric. Outdoors, add a hat to the mix.

4. Use a UV shield on the driver’s side window.

Fortunately, UVA-filtering window film can prevent skin damage, filtering out more than 99 percent of UVA and UVB rays while maintaining visibility.

Another Tip

Tinted window film is illegal in some states, so opt for a shield that is not tinted.

5. Wear a sun-protective sleeve over your driving arm.

Sandi Talbott of Real Women in Trucking picked up a sleeve at the Mid-America Trucking Show one year. It helps protect her driving arm against sun damage.

“Keep in mind, the sun shines year-round, even on cloudy days,” Talbott says. “If there’s snow on the ground, that reflection is magnified, too. As truck drivers, we are exposed to UV rays all day long.” This sleeve from UV Skinz (pictured) is made of stretch knit and costs $19.95 per pair.

Drive My Way is proud to partner with the membership organization REAL Women in Trucking, Inc. to help drivers match with prospective employers. Registration on Drive My Way is free for all drivers, but if you heard about us from REAL Women in Trucking, Inc., please take the time to note it in your registration.

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It is important to be happy and self-aware no matter what you’re doing, even as part of your CDL driver job. Writer Thai Nguyen of the Huffington Post writes that self-awareness is one of the key skills for success for truck drivers and other professionals. The way we respond in situations is based on our mental processes, Nguyen writes.

By being aware of our mental processes we are able to uncover any destructive thought pattern or poor habits. Nguyen gives us 12 exercises that help fuel our bodies for greater self awareness. Here are the top 5 highlights of the article:

Become a happy and self-aware CDL truck driver

1. The three Why’s

Before acting on a decision, ask yourself “Why?” Follow up your response with another “Why?” And then a third. If you can find three good reasons to pursue something, you’ll have clarity and be more confident in your actions. Being self-aware means knowing your motives and determining whether they’re reasonable.

2. Practice saying “No” to yourself

The ability to say “No” to yourself — to put off short-term gratification for the long-term gain — is an important life skill. And like a muscle, it is strengthened with exercise. The more you practice saying “No” to small daily challenges, the better you can withstand major temptations.

3. Monitor your self-talk

There is non-stop commentary in our heads, and it’s not always helpful. A little bit of negative self-talk can spiral into stress and depression.

4. Improve your body language awareness

Watching yourself on video can be a cringeworthy experience, but awareness of your body language, posture and mannerisms improves your confidence.

Slouching, or taking a “low-power-pose” increases cortisol and feeds low self-esteem, while standing tall or taking a “high-power-pose” stimulates testosterone and improves your performance. Using hand gestures helps with articulating your thoughts and affects how people respond to you.

5. Practice self-evaluation and reflection

Keep a journal and track your progress. How would you rate your current level of self-awareness out of ten? Think about how often you say regretful things; repeat bad habits; make absent-minded decisions; and have erratic thoughts.

Set regular goals, break big goals down into smaller milestones. Ask yourself at the end of each day, “What did I do well today?” And, “How can I improve on this tomorrow?”

Those with CDL driver jobs might have time to reflect on themselves during the day. Next time, try one or more of these techniques to see how self-aware you can become.

Find the best CDL trucking job for you. Register today. It’s free!

Featured image courtesy jill111 / Pixabay; lower image courtesy of Huffington Post

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TruckerGood Fats, Good Life

If you’ve ever tried to diet, you know how overwhelming it can be. I felt challenged by all the choices, too. That’s why I chose to become educated in nutrition. The more I learned, the more I saw the benefits of a ketogenic lifestyle—one low in carbohydrates and high in healthy fats.

Today I specialize in a ketogenic lifestyle, because, simply put, it allowed me to lose more than 80 pounds. So yeah, I’m a believer. Even with Type 2 diabetes, a ketogenic lifestyle enables me to keep my blood sugar at normal levels without medication. A ketogenic menu allows you to eat properly without calorie counting, without measuring and without starving yourself (seriously).

You naturally change the way your body processes food, and that makes the ketogenic lifestyle a winner. It’s a lot healthier to rely on stored fats for energy than it is to rely on sugars and carbohydrates for energy. Today, I’m here to help you ease into a ketogenic lifestyle. It’s a big word with big benefits. Let’s get started.

1. Make a list of foods that are purely ketogenic, eliminating all sugars and grains.

There areThe Trucker a lot you can choose from, depending on your own personal tastes. Any of the following foods will do, and it’s just a sampling: Eggs, raw nuts, bacon, olive oil, coconut oil, heavy whipping cream, real butter, meat, fish and steamed vegetables (except root vegetables). The fattier the better.

2. Be very strict for the first 3 weeks to eliminate sugar from your system.

This will get you “fat adapted.” After a few weeks, you can start adding some carbohydrates back into your daily menu.

3. Keep your diet consisting of 75 percent fats, 20 percent protein and 5 percent carbohydrates.

understanding that if you are more athletic you will need to have a bit more protein. Use a free app like My Fitness Pal to track your progress for the first few weeks until you know what you should eat.

4. Eat only when hungry.

Don’t fall into the trap of eating when you think you should. Stop and evaluate your hunger. Eat small portions, then wait 10 minutes for your stomach to signal your mind that you are full. Then, if you’re still hungry, eat another small portion.

5. Do not eat within 3 hours of bedtime.

You do not want your body to be digesting food when you need to relax for bed.

6. Turn off all electronic devices a half hour before bedtime.

Allow your body to start melatonin production for a restful night’s sleep. Try meditation or just sit and relax. Now you are on the road to better health.

After a few weeks, start adding foods that are low in carbohydrates back into your daily meal plan. Avoid sweeteners, and the energy you have will amaze you. You can have fruit twice a week, but avoid tropical fruits. I recommend a side dish of sweet potatoes, boiled and mashed with real butter to slow the glycemic stress on the body. Enjoy the journey!

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now