mensjournal.comMaybe you’ve considered a vegan diet, but can’t imagine life without burgers or steaks. Exercise physiologist Marco Borges — the trainer and lifestyle coach responsible for Jay Z and Beyoncé’s healthier eating habits — understands. In a great interview with Men’s Journal, he discussed the importance of meeting people where they are in their diet. That includes people with CDL trucking jobs.

Men’s Journal spoke with Borges in Miami at Seed Food and Wine, the largest plant-based, conscious-living fest in the country.

“This lifestyle affords people the health to be happy,” says Borges, and he stresses that it doesn’t mean you have to go all in, or not at all. Here, Borges shares doable tips to help you adopt a more plant-based lifestyle, no matter what you typically eat.

1. Start small.

If you want to deadlift 400 pounds, you don’t start with a fully loaded bar. The same philosophy applies to going vegan. “People say they want to go 100 percent,” says Borges, “but the moment you set up a platform of perfection, you set yourself up for failure.” Just as you’d slowly add weight week by week to hit that lift, Borges recommends starting small with a vegan diet. Incorporate one entirely plant-based meal to your diet once a day, and gradually grow to eat entirely plant-based one day a week — then two days, then three.

2. Think of your gut.

Plant-based diets are easier on the digestive system, Borges points out. And many studies have found they offer long-term rewards: Eating a vegan or predominantly plant-based diet is tied to less inflammation, a lower risk of diabetes, heart disease, and cholesterol, and lower blood pressure. On the flip side, eating a meat-based diet is connected with many serious illnesses, Borges says. “Studies have already shown a strong connection between animal-protein intake and increased colorectal cancer and heart disease.” What’s more, he adds that research also suggests “an increase in inflammation just one hour after a meal of meat, dairy, and eggs, which eventually causes a chronic inflammatory response that can impede the healing process.”

3. Boost fitness gains.

A common misconception to eating plant-based is that you won’t be fueled up for a hard workout. In fact, the exact opposite is true. Borges says that plants are easily digestible, and loaded with nutrients to provide instant, lasting energy to fuel exercise and beyond. This actually allows you to train harder and lift more. Borges recommends looking to beans, legumes, seeds, nuts, greens, and other plant-based sources for protein post-workout.

4. Know you’re burning more fat.

Eating a diet high in fiber boosts the metabolism, Borges says. That’s because dietary fiber, or roughage, is indigestible. (There are two types of fiber: soluble, which dissolves in water and can help lower blood sugar and cholesterol, and insoluble, which helps move things through the digestive tract.) Because the body can’t easily break down fiber, it works harder to process through the stomach, small and large intestines, and colon, thus helping you burn more overall calories.

5. Don’t sweat slip-ups.

“The moment we think we’ve failed or that our best wasn’t good enough, we give up,” says Borges. If you find that you ordered a turkey sandwich or burger at lunch with your buddies even though it was supposed to be a meat-free day, don’t beat yourself up about it. “Success comes in many different shapes and forms. It’s a feeling. When you believe that, that’s when you succeed,” he says. And that feeling may come from eating a more plant-based diet a few days a week, versus every one.

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

Do you have worthy health tips of your own? Join our community here and share them with us!

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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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gladstoneobserver.com.auOne of Rodney Hopson’s saddest moments came when he realized he’d have to stop doing what he loved.

The Australian man had to give up his trucking job and time spent working on his farm after sustaining a stroke six years ago. He talked to an Australian newspaper about how the experience has changed him.

“As an ex-truck driver and farmer, stroke has completely changed my life,” Hopson said. “I was like most people. I had no idea about stroke until it happened to me.”

Now Hopson is raising awareness of stroke as an ambassador for the Stroke Foundation.

gladstoneobserver.com.auOn Saturday he walked 10km from the Calliope River Bridge to Bunting Park, followed by a big yellow truck, to raise awareness and funds.

“The generosity of the community has been fantastic,” he said.

“This walk is all about raising as much awareness and funds as possible so that fellow locals can go through life without the burden of stroke.

“No matter how big or small your contribution is, every cent will make a difference in the fight against stroke.”

Also walking with Hopson was 10-year-old stroke survivor, Griffith Comrie.

“When I heard about Rodney’s walk I immediately knew our family would want to take part,” Griffith’s dad, Todd Comrie said. “Having Griffith and Rodney walking side by side highlights that stroke can happen to anyone at any age.”

To benefit stroke survivors in the United States, donate to the American Stroke Association.

Are you a truck driver who’s overcome a health problem? Join our Facebook community here and learn about other inspiring drivers.

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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.

gratitude-web

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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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

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 

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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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