Rolling Through the Season: Truck Drivers’ Guide to Managing Seasonal Changes and Holiday Hectics

The fall season brings about a magical transformation in our surroundings, with trees donning vibrant hues of red and gold, cooler temperatures, and the joyful anticipation of the holidays. However, it can also be a stressful time of year due to the busyness of the holiday season, unexpected weather shifts, temperature changes, and longer, darker days.

Certainly, truck drivers face unique challenges during the fall season, including long hours on the road with increased traffic. Here are some tips tailored specifically for truck drivers to help manage stress over the next few months into the new year:

  • Vehicle Maintenance: Ensure your truck is in top-notch condition. Regularly inspect and maintain your vehicle, paying attention to brakes, tires, wipers, fluid levels, and lights. A well-maintained truck can help reduce the stress associated with unexpected breakdowns.
  • Weather Monitoring: Keep an eye on weather forecasts along your route, especially in regions prone to extreme weather changes. Equip your truck with the appropriate tools, such as snow chains, ice scrapers, or de-icing agents, to handle adverse weather conditions like snow or ice.
  • Plan Routes Carefully: Plan your routes in advance to avoid congested areas and potential roadblocks. Utilize traffic apps to stay updated on real-time traffic conditions and accidents, helping you make informed decisions while on the road.
  • Rest Stops: Prioritize rest stops and breaks. Fatigue is a significant concern for truck drivers, and fall’s shorter days can make it even more challenging. Take the time to rest, stretch, and recharge to ensure you stay alert and focused.
  • Healthy Eating: Maintain a balanced diet on the road. Stock your truck with healthy snacks and avoid excessive caffeine and sugar. Proper nutrition can help you maintain energy levels and stay mentally sharp during long drives.
  • Stay Hydrated: Dehydration can lead to fatigue and stress. Always carry an ample supply of water in your truck and remember to drink regularly, even if you don’t feel thirsty.  Herbal teas are a tasty warmer option for those really cold days.
  • Mindful Driving: Practice defensive driving and remain patient when dealing with increased traffic. Avoid aggressive behaviors and maintain a safe following distance to reduce the risk of accidents. Your safety should always be the top priority.
  • Communication: Keep in touch with your dispatcher. Good communication can help you manage your schedule, plan routes, and address any unexpected issues that might arise during your travels.
  • Emotional Well-Being: Long hours on the road can be isolating, and it’s important to focus on your emotional well-being.  During your breaks and downtime, connect with family and friends through phone calls or video chats to combat loneliness and to lift your spirits. Even a 5 minute call can make a big difference. 
  • Emergency Preparedness: Carry an emergency kit that includes essentials like a flashlight, emergency triangle, first aid kit, extra warm clothing, non-perishable food, and basic tools. In the event of unexpected delays or breakdowns, you’ll be better prepared to handle the situation.

Remember that as a truck driver, your work is essential in keeping goods flowing during this busy time of year. By planning ahead for the holidays, practicing stress-relief techniques, staying active, being mindful on the road, and prioritizing sleep, you can successfully manage stress and make the most of this season’s joys. So, go ahead and savor the pumpkin spice lattes, enjoy the crisp air, and relish the time spent with loved ones, knowing that you’ve got the tools to handle whatever stress may come your way.

Everyday Tips to Keep Your Truck Clean

Spring is on the Horizon and with it, the Ritual of Spring Cleaning

Something happens every year around this time when the clocks “spring forward” and the light of the sun is with us longer each day.  Folks feel better and are ready to refresh and step into a new season with a new attitude and perhaps take on some new healthy habits. When we think of the characteristics that bring a sense of new and healthy into our life; clean, disciplined and organized might come to mind.  The spring cleaning phenomenon is a wonderful example of  how good we feel when we are intentional about cleaning and organizing things we care about.  Although spring cleaning most often references our home, it can be applied to all the spaces we occupy and care about, including our body (think cleanse diet), our work space, and of course our vehicles. 

So let’s get ready to bring that fresh spring air feeling into all the spaces and places that matter.  We’ve all heard the saying, “the appearance on the outside represents what’s happening on the inside”.   Translation —  as you create a new habit of discipline around keeping your truck clean (inside and out),  it will spill over into other areas of your life.  You’ll start feeling better about yourself and may improve your diet or start going to bed earlier.  You’ll start taking pride in your job and feel happier more often, you’ll appreciate your home and keep things clean and decluttered.   It’s a fantastic feeling to feel proud of who you are and what you do.  We hope you take on this cleanliness challenge with us as we step into Spring.  Start with your truck and see where it takes you next.

It’s Spring Cleaning Time!

Here are a few cleaning tips to help truck drivers stay organized and operating at their best while on the road. 

  1. Toss it.   Make it a part of your daily routine to throw away trash and food on a regular basis.  Even if you only do a little at every stop. Try making it a habit.
  2. Pack away. Once we are clear into Spring and the ice and snow are in the rear view, take time to put away any winter gear and tools you may have accumulated over the season.    Lighten it up with Spring gear including sun glasses and sunscreen.  Oh, and don’t forget water and healthy snacks to keep you hydrated and energized as the days warm up.
  3. Organize your truck.  Find an easily accessible area where you can store your paperwork and keep it organized. Keep your food and water in spill proof containers.  Neatly fold standby clothing and personal care items.  Stow away items you don’t use regularly. 
  4. Wipe it down.  As you perform your pre and post trips, take time to use a damp cloth for a quick wipe down of the cab interior.  Use disinfectant wipes when necessary.  Check your windshield, windows, and mirrors – they may appreciate some Windex and a buff.  A daily quick clean is a great way to remove pollen, dust, and dirt, not to mention the germs – the stuff that can ramp up allergic reactions or potentially cause you to get sick.
  5. Freshen it Up.  There’s nothing better than the smell of a clean truck!  Vacuum and deodorize your cab when given the opportunity, you will be breathing fresh clean air in no time.  Lily even provides Ion Sprayers for deep down sanitization.
  6. Go for a Wash. Not only do we like a fresh interior, at Lily, we take clean to the next level and aim for our trucks to be shiny on the outside!  A clean truck inside and out is something to be proud of. You will feel better about yourself and your job when you take pride in your vehicle.  Lily has both on site and off site wash options depending upon your location – plenty of opportunities to keep that truck shining like new!
  7. Pet Care. Many carriers, including Lily, offer Pet Ride-a-long programs.  If you have a pet riding with you, keep them secured safely in the vehicle so you are both safe while in motion.  Take time to let them out to go to the bathroom, to eat and to hydrate —  the same things you do for yourself.  We sure do love our pets, but they can become destructive, have accidents or just leave their scent in the vehicle if we don’t do our job and give them the necessary attention.  Keep your pet on a regular grooming/bathing schedule, exercise their mind and body daily and feed them nutritious foods designed for their breed.

There are many ways to keep your truck clean and organized.  Do what works best for you, and reference these tips as a guideline.  We encourage you to take on this new healthy habit.  Having a clean truck will enhance your mood and put you on the trajectory to apply this discipline to other areas of your life.  Let the spring cleaning begin! 

Share your spring cleaning truck pics with us by tagging @LilyTransportation #SpringCleanChallenge.

Celebrate American Heart Month: Join the #OurHearts Movement

February is American Heart Month!

Did you know that people who have close relationships at home, work, or in their community tend to be healthier and live longer? One reason, according to the National Heart, Lung, and Blood Institute (NHLBI), is that we’re more successful at meeting our health goals when we work on them with others. NHLBI launched the #OurHearts movement to inspire us to protect and strengthen our hearts with the support of others.

Here are some facts, how-to tips, and resources to inspire you to join with others, even if you can’t be physically together, to improve your heart health. 

Heart disease is a leading cause of death for men and women in the United States, and as many of us know, hours of sitting in a truck can create an increased risk for our truck drivers.  By middle age, most people have one or more risk factors — diabetes, high blood pressure, high cholesterol, being a smoker or being overweight. Having multiple risk factors increases your risk for heart disease.

Why Connecting is Good for Your Heart

Feeling connected with others and having positive, close relationships benefit our overall health, including our blood pressure and weight. Having people in our lives who motivate and care for us helps, as do feelings of closeness and companionship. 

Follow these heart-healthy lifestyle tips to protect your heart. It will be easier and more successful if you work on them with others, including texting and calls if needed.

  • Be more physically active.
  • Maintain a healthy weight.
  • Eat a nutritious diet.
  • Quit smoking.
  • Reduce stress.
  • Get 7-8 hours of quality sleep.
  • Track your heart health stats.

You don’t have to make big changes all at once. Small steps will get you where you want to go.

Move more

Invite family, friends, colleagues, or members of your community to join you in your efforts to be more physically active:

  • Ask  someone to walk with you on a regular basis, put the date your calendars and remind to make sure you take that walk. 
  • Get a friend or family member to sign up for the same online exercise class.  Make it a regular date!
  • Grab your kids, put on music, and dance, do jumping jacks, or play an active game.

How much is enough? Aim for at least 2½ hours of physical activity each week— just 30 minutes a day, 5 days a week. In addition, do muscle strengthening exercises 2 days a week. Can’t carve out a lot of time in your day? Chunk it! Exercise 15 minutes a few times a day.  Truck drivers, get out and stretch and take a short walk on your break.  This Move More fact sheet has ideas to get and keep you moving.

Aim for a healthy weight

Find someone in your circle who also wants to reach or maintain a healthy weight. (even a small weight loss of 5–10% improves your health.) Check in regularly to stay motivated. Agree to do healthy activities, like walking, cooking a healthy meal, yoga.  Do them at the same time as your buddy, even if you can’t be together.

Eat heart-healthy

We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier. Together, try NHLBI’s free Dietary Approaches to Stop Hypertension (DASH) eating plan. Research shows that, compared to a typical American diet, it lowers high blood pressure and improves cholesterol levels.

Quit smoking

To help you quit, ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does. All states have quit lines with trained counselors—call 1-800-QUIT-NOW (1-800-784-8669). You’ll find many free resources to help you quit, such as apps, a motivational text service, and a chat line at BeTobaccoFree.hhs.gov and Smokefree.gov.

If you need extra motivation to quit, consider those around you: Breathing other people’s smoke, called secondhand smoke, is dangerous. Many adult nonsmokers die of stroke, heart disease, and lung cancer caused by secondhand smoke.

Manage stress

Reducing stress helps your heart health. Set goals with a friend or family member to do a relaxing activity every day, like walking, yoga, or meditation, or participate in an online stress-management program together. Physical activity also helps reduce stress. Talk to a mental health provider if you need additional support.

Improve sleep

Sleeping 7–8 hours a night helps to improve heart health. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Take a walk instead of a late afternoon nap! Turn off the screens and stick to a regular bedtime. Relax by listening to music or a podcast or read a good book.

Track Your Heart Health Stats

Keeping a log of your blood pressure, weight goals, physical activity, and if you have diabetes, your blood sugars, will help you stay on a heart-healthy track. Ask your friends or family to join you in the effort. Check out NHLBI’s Healthy Blood Pressure for Healthy Hearts: Tracking Your Numbers worksheet.

Visit #OurHearts for inspiration on what others around the country are doing together for their heart health. Then join the #OurHearts movement and let us know what you’re doing to have a healthy heart. Tag #OurHearts #LilyTransportation to share how you and your family and friends are being heart healthy. We have a very special place in our hearts for America’s truck drivers and hope you all stay heart healthy and safe out there!

Simple Tips to Fend off Holiday Stress

The holiday season has arrived!  For some, the season rings of sentimentality, joy and family tradition. For others, not so much.  Folks who are lonely, dealing with health issues or struggling financially, often feel worse this time of year.

According to the American Psychological Association, 38 percent of people report a noticeable increase in stress during the holidays. Lack of time, living up to the hype, and pressures associated with gift giving are at the top of the list of stressors.  Perceived responsibilities to create a joyful experience for family adds to holiday stress with half of men (49%) and women (51%) reporting pressure to make sure family members are happy.

Thankfully, there are some simple techniques you can use to lower your stress level and stay healthy this holiday season.  To help keep the “Happy” in your holidays, here’s what to know.

  •  Just Say NO

When the holiday invitations start rolling in, saying “yes” to them all can create feelings of overwhelm, resentment and anxiety.  Even the gatherings that sound like fun ahead of time can end up compounding your stress when you suddenly find yourself with too many things to do and not enough time to get it all done. Accepting the invitations you find most appealing and kindly saying “No” to the rest will help you keep your peace and joy.

  •  Unplug

The constant connectivity to our screens can make it difficult for our brain to slow down and allow us to relax. Try choosing one day a week to turn off your devices.  Ignore those emails and spend your unplugged time on a fun project, a relaxing walk, cooking a yummy meal for friends and family, or reading a great book.

  •  Acknowledge your Stress 

Trying to suppress stress just causes the pressure to mount. By acknowledging and expressing those feelings in a healthy way, you can transform the negative to a positive. Focus on a good outcome AND acknowledge the stress simultaneously.  For example, “I feel exhausted and overwhelmed by all I have to do but I am so excited about all the people coming to our holiday dinner”.  

  •  Do something nice for someone

In the midst of all the parties and shopping, take time for small acts of kindness — you’ll be glad you did!  Studies have shown that both you and the recipient of your kindness experience reduced stress and improved emotional well-being. Acts of kindness can be as simple as paying a compliment, holding a door open, or expressing gratitude toward someone you appreciate.

  •  Walk it Off

A brisk, walk provides a repetitive rhythm that soothes your brain, relieves anxiety and helps you sleep. The busier things become, the more important it is to make time for physical activity.  A short walk can be done anywhere at any time and can make a big difference in your mental health.  Breathe in the fresh air and the sites and sounds of life around you – it’s like pressing the Reset button!

  •  Laugh Often

Laughter reduces stress hormones AND boosts your immune system. Keep your sense of humor as much as possible during the holiday rush and laugh whenever you get the chance.

  •  Let it Go

With the holidays constantly romanticized on TV and social media, there’s a lot of pressure to make them perfect. Over the years, traditions and family can multiply, leading to even more preparation and less time for decompressing. Realistically, you cannot do it all — and that’s okay.  Choose a few things that matter most to you and let the rest go, guilt-free.

  • Maintain your Routine

When our schedules become too crowded, routines are often the first thing to go. During stressful times, healthy eating, staying active, and getting a good night’s sleep are more important than ever. Maintaining your morning ritual, that daily workout, and your wake/sleep schedule will ease the load on your physical and menta/emotional bodies. Nobody likes a grumpy holiday guest!

  •  Add a Little Citrus

Researchers have discovered that the citrus scents of lemon and orange can increase your levels of the mood-influencing hormone norepinephrine, which amplifies feelings of well-being. Citrus-scented soaps, essential oils, or simmering a mixture of lemons, cloves, and rosemary on the stovetop can make a big difference when you find yourself feeling tense.

  •  Don’t Do it Alone 

Even though you may feel that no one can do it as well as you can, you’ll experience more joy if you start delegating or asking for help.  It is often one of the most empowering things you can do and can go a long way toward relieving stress. You don’t have to do it all!Slowing down to enjoy a cup of hot cocoa (add the marshmallow), watch a holiday movie or make a call to a loved one can go a long way to help make the holidays feel merry and bright! 

Show Love to your Heart this Valentine’s Day

With valentine’s day approaching, many of us often think of chocolates, flowers, and spending time with your partner. But what about your physical heart? Let’s shift gears for a moment and think about what we can do to make our heart happy. What can you do this valentine’s day to improve your heart health? We are giving you some top 5 things you can start implementing into your daily trucking life to be a keep a happy, healthy heart.

Quit Smoking

Many people correlate smoking to strictly lung issues. Such as lung disease, lung cancer, emphysema, COPD and so on. But no one seems to talk about the major toll it takes on your heart. Smoking not only increase your heart rate, but it can also cause permanent damage to your blood vessels, potentially leading to CVD (cardiovascular disease). This is caused by inhaling the cigarette smoke, which then contaminates the blood vessels with harsh chemicals and pumping that contaminated blood throughout your body. CVD is currently the leading cause of death in the US. However, it is never too late to quit! Give yourself something productive to do whenever you feel the urge to smoke, perhaps take up a new hobby or express your urges to friends and family to help stray you away. If you are over the road and you are getting that cigarette craving, allow yourself something else you enjoy. Tell yourself if you make it through your route without any cigarettes, you’ll buy yourself those new sneakers you wanted, or eat a piece of candy instead! It may also help to keep a calendar of how many days you have gone without smoking to keep motivated, you got this!

Eat Hearty Foods

When packing snacks for the road, some heart healthy but tasty options are dark chocolate covered almonds. The Journal of the American Heart Association, found that almonds, dark chocolate and cocoa significantly reduced the number of low-density lipoprotein particles in the blood. LDL is often called “bad cholesterol” because of the negative effects of clogging arteries!

Other snack options include crackers & hummus, nuts, raisins, veggies with greek yogurt, and apples with peanut butter, or any fresh fruit or vegetable! I’m sure you’ve all heard the saying before, an apple a day keeps the doctor away! Even though that might be a stretch, apples do provide great nutrients for your heart and body. They are a staple super food and will keep you full for longer, promoting weight loss.

If you suffer from high blood pressure, it is important to avoid foods with high fructose corn syrup, sodium, and salt. Try incorporating vegetables, whole grains and oily fish. When you’re on the road, It may seem like the options for healthy meals are very limited. A good fast food tip is to switch out any fried sandwich for a grilled sandwich instead. Fried food contains high levels of sodium and cholesterol, which overtime can lead to high blood pressure. Fast food chains like Mc’Donalds or Wendy’s sell a grilled chicken sandwich that has significantly less sodium and fat, making it a healthier option all around.

Prioritize your Mental Health

According to the American Psychological Association, People diagnosed with clinical depression are more than twice as likely to develop coronary artery disease or suffer a heart attack. In addition, people with a more stable mental health have healthier levels of fibrinogen and cortisol in their blood, which makes them less likely to develop cardiovascular disease. Clinical depression is very intense on the depression scale, if you are suffering, we highly recommend you consult with your doctor on a plan to get you on the right path!

Find an Exercise you Enjoy

Staying active for at least 30 minutes a day is key to a healthy heart. Exercising your heart means getting your heart rate up, and the best way to do that is cardio. Some effective cardio exercises that can be done on the road are jump roping, walking/running, and body weight exercises. If you have a gym you can stop by, even better! If your gym has a pool, swimming is an excellent form of cardio. Swimming works the majority of muscles in your body, while also burning a lot of calories and working your heart muscle. If you can’t seem to fit any of these in your schedule, even taking a 10-minute walk can be effective. Next time you’re at a truck stop, get out and walk around! But most importantly, make sure whatever form of exercise you choose is something you enjoy. Consistency is key! Working out here and there will not strengthen your heart. But consistently working out overtime for 5 days a week will, and whatever form of exercise that is, its up to you!

Our driver John from Manchester, CT demonstrating body weight exercises on the road!

Prioritize Your Sleep Routine

Catching quality sleep can be difficult, not to mention how it is for truck drivers. Sleeping in a truck, moving or not is definitely something you need to take time to adjust to. If you are new to trucking, or have been struggling with your sleep lately, take these tips into consideration!

Invest in quality pillows and blankets

Sleeping in your truck may not be ideal, but make the most of it by investing in quality blankets and pillows. You will be surprised at the difference it makes! Even if you are a local driver and don’t sleep on the road, you will then look forward to coming home to your comfy bed and appreciate your sleep time more.

Use a sound machine

Something a lot of folks use to fall asleep is a sound machine. It plays calming noises helping put your mind at ease and into relaxation mode. It can also help cancel out any noise going on outside of your truck. It’s worth a shot!

Avoid electronics before bed

Studies have shown that using your phone before bed keeps your brain engaged and suppresses the melatonin levels in your brain, causing you to stay more alert and awake. Try reading a book, or plan out your day for tomorrow instead!

Even though Valentine’s day is a one day event, maintaining a healthy heart is a lifestyle. Take everything you learned from this blog into account that you must stay consistent! Your heart is a lifelong muscle that is working for you. Treat it right! With anything you wish to accomplish, consistency and hard work is key. As long as you don’t lose site of your goals or give up, you are golden. Slip ups will happen, but don’t let it affect your entire journey to healthiness.

How To Lock In Your New Year Resolutions in 2022

Setting a new year resolution is always the easy part. Sticking to it is the real challenge. Statistics show that it takes 21 days to form a habit. If you can get yourself to perform your goal for 21 days, you’re golden! But how do I stick to my goal for 21 days?

Set realistic, small goals

Don’t set yourself to such a high standard where you go into it feeling like you won’t be successful. The goal here is long-term change. A lot of people will fail at their new year resolutions because they went on too strong in the beginning and began to feel it was too much to handle. For example, if your goal is to run a marathon, don’t start running every single day. You will burn yourself out. Start out slow at jogging a couple days a week. Slowly increase the running overtime and you will begin to see a huge improvement.

Get support

Hold yourself accountable with the buddy system! Explain your goals to a friend or family member, maybe they have similar goals as well. You can hold each other accountable and stay motivated together. That way you will always have backup support if you begin to feel discouraged. Make sure to talk through your thoughts and concerns together and set a plan of how you two are going to get through it!

Keep working on your goals

By March, many people have lost that initial spark of motivation. Keep that spark alive by continuing your goals even if you have faced some setbacks. Keep positive by setting small goals, and creating new ones if you can’t seem to jump the hurdle on one. Re-evaluate your goals if needed and don’t give up!

WHAT SHOULD MY RESOLUTIONS BE?

Now that you know how to set goals and stick to it, let’s ring in the new year with a fresh set of goals and resolutions! 2022 is giving you the opportunity to turn over a new leaf and reset. We all know the trucking industry can be tough, and you probably have a lot on your plate. New year resolutions may be the last thing on your mind, but we are here to give you some goals that you can incorporate to your everyday trucking life! Here are some new year resolutions ideas you can start with:

Become an elite driver in 2022

In 2022, take it to the next level and become an elite driver! This means no accidents for the whole year. If you are already elite, awesome! Continue that pattern into 2022. Not only will you feel accomplished, Lily Transportation will enroll you into our Elite Driver Program and you will receive an annual bonus which increases each year you are elite, as well as elite gear. Talk about motivation!

Stay hydrated and eat clean

We all know that truck stops are often limited to unhealthier options. But there are usually always fruits available. Make your health a priority and switch out that cookie for a piece of fruit once or twice a week. It is important when trying to eat healthier to slowly incorporate healthy changes to your diet. Quitting sugar, or carbs cold turkey can often result to binge eating or a failed diet. It is also highly important to stay hydrated. Try purchasing a water jug that contains all the water you need for the day and set goals to finish half of it 4 hours into your route. Or make it a priority to switch that soda to a water a few times a week. Small changes lead to big results!

Prioritize safety

Safety has always been the #1 priority, especially in the trucking industry. Take some time this January to really look at your safety procedures and truck inspection checklist. Are they as thorough as possible? If you aren’t already doing truck inspections before every trip, start a new habit of putting safety first. Contrary to popular belief, drugs and alcohol abuse are not the highest cause of truck accidents. It is mechanical issues often in tires and brakes. We cannot emphasize enough the importance of pre and post trip inspection!

Make time for your friends and family

Being a truck driver is often associated with having no time to spend with family due to traveling for weeks at a time- make them be wrong! Family should be your #1 priority. Take time out of each day to stop and call or facetime your loved ones and let them know how your day has been. It is important for your own mental to express how things are going on the road, especially if you drive solo. It can get lonely! Plan something nice to do with your family or friends so that you will have something to look forward to. This will help you get through your time the road.

Exercise at least 30 minutes each day

Truckers often neglect exercising due to lack of time or access to a gym. Don’t make that excuse this year! Learn to adapt to your environment and work with what you got. For example- buy a couple pairs of dumbbells, do bodyweight exercises, or start skipping, running, or walking. Any form of exercise is better than no exercise. Take those few minutes at a rest stop and get your exercise in. Getting your heart rate up once a day is so important and beneficial to your overall health! This will not only benefit your health, but exercise also releases endorphins in your brain causing you to be in a better mood, and feel more energized.

Overall, try to head into 2022 with a fresh mind. Think positively, mindset is everything! If you are feeling down about anything, try to focus on the positive by thinking of 1-3 things you’re grateful for, even if it seems impossible. Think of all your years to come and remember that if you don’t start implementing your goals now, when will you? If you start now, you will be so glad one year from now. Remember to keep your goals realistic and re-evaluate if needed! Good luck truckers and Happy New Year!


Staying Healthy On the Road: Recipes for Truckers

Staying healthy while on the road for hours on end is a big challenge many truckers often face. When you’re constantly out driving, it can be hard to find the time to meal-prep healthy meals for yourself. Not to mention, the temptations of fast food and restaurants everywhere along the way. With all the time spent trucking, eating healthy and staying physically active can easily be brushed to the side. However, there are many quick, easy recipes you can follow, to improve your overall health.

One helpful tip when making a salad is to prepare ahead of time, but leave the dressing in a separate container to avoid sogginess. Lily has the perfect shaker for this. It has a container built in on top of the cup to put your dressing in, and the size is perfect to fit into the truck’s cup holder! We know eating healthy on the road all the time can be a huge challenge. It is best to start off small and maybe incorporate one to two healthy meals in your day rather than eating out those times. While using the Lily to-go shaker, you can easily store it in your bag for a healthy snack/meal!

 For this salad recipe, use your dressing of choice, and simply pour into the container which locks in to the top on top of the shaker. Divide the ingredients below among the shaker, layering in the following order: red onion, egg, mushroom, bacon, spinach. Twist on the top to seal your salad and refrigerate until you’re ready to go!

  • 2 cups baby spinach leaves
  • ½ cup  chopped red onion
  • ½ cup chopped mushrooms
  • 4 bacon slices chopped
  • 2  eggs ( hard-boiled, chopped)

One thing you can also use the Lily shaker for is smoothies! You can quickly blend in fruits, protein powder, yogurt, or anything you want to make a smoothie to go. You can even use the top container for extra fruit toppings to keep them dry, and avoid them getting soggy in the smoothie all day, and top them off into the smoothie when you’re ready. The recipe below is for a nutritious,strawberry banana smoothie. These are great because they have a variety of essential vitamins, minerals, fiber, and antioxidants, yet they are so quick and easy to make. Simply blend all the ingredients below into a blender, put it in the shaker, and you’re ready to go!

  • 1 frozen banana, peeled and sliced
  • 2 cups frozen strawberries, raspberries, or cherries
  • 1 cup milk
  • 1/2 cup plain or vanilla yogurt
  • 1/2 cup freshly squeezed orange juice
  • 2 to 3 tablespoons honey or to taste

Staying Active On The Road: Tips For Truckers

Truck drivers around the world are facing potentially serious risks in harming their body. Truck driving involves so much time in a chair, that you may feel a lack of motivation to exercise, or you may not even know where to begin. Follow these tips and tricks and get ready for a new beginning!

One way to improve your health is to incorporate exercise snacking in your work day. Exercise snacking is “fun-sized” portions of exercise that fit into a day, opposed to going to the gym and working out for a straight hour or two, exercise snacking is short bursts of exercise that can be done multiple times throughout the day. This would be great for truckers because it can simply be done at a rest stop in two to three minutes. Some exercises you could incorporate include push-ups, sit ups, squats, lunges, sprints, or you could even go the extra mile and install a TRX system outside of your truck to perform more body weight exercises. No matter how you exercise, it is most important to just get your body moving. You would be surprised how these mini exercises not only improve your physical, but mental health as well. Exercising releases serotonin in the brain, resulting in your mood improving, and feeling better about yourself. It also is a good way to stay motivated while on the road. Over time you will see how these small daily changes truly improve your mental and physical health.

One overlooked aspect of trucking that may take a toll on your body overtime is bad posture. Having bad posture along with long hours spent in the driver’s seat can cause lower back pain and sciatica. These conditions can become so severe that they can risk drivers careers or force truckers to rely on potentially addictive painkillers to get by. Some solutions to this common issue is to keep your seat up high, forcing your pelvis in the correct position and avoiding slouching. If you want to go the extra mile, you could invest in a seat with lumbar support. This will help support your lower back, which is a huge problem many truck drivers face. You will also want to keep an internal note to stretch every so often. It may also be helpful to write it down on a sticky note and leave it somewhere you will see it, or set an alarm on your phone for every two hours to remind yourself to stretch. You should also do a full body stretch every time you are able to pull over at a rest stop. Stretching will remind your body to stay in the proper position, while also keeping your back muscles active. Pictured below are some simple but effective stretches you can include in your daily trucking life!

Performing these stretches overtime, along with the rest of the tips mentioned, will overall improve your mental and physical health. Giving your body the care, and exercise that it needs will also give you more energy. You will begin to feel less fatigued, and more motivated to take on your day. It is also proven that starting your day with a form of exercise can uplift your energy and put a positive outlook on the rest of your day. Starting your day out productive can at least put you in the right direction no matter what the rest of your day may entail. It is all about mentality, and doing your best to make small changes everyday that eventually will lead you into a routine where you do not even think about it! It will become a habit. And a healthy one at that!

Tips For Keeping Fresh, Clean, and Healthy On The Road

During these trying times, it is essential that we are staying fresh, clean, healthy, and while on the road. The idea of traveling across the nation can be daunting, especially when commodities such as truck stops, gyms, and other locations we commonly seek exercise and upkeep are closed. Whether that be getting a good workout in or washing your work uniform, which used to be simple tasks now poses a great challenge to commercial truck drivers. In order to combat these new difficulties as well as a worldwide virus during flu season, below you will find some recommendations on how to keep fresh, clean, and healthy while trucking on the road. Especially now as the winter months arrive, it is key that we all remain in the best health possible. Check out our tips and tricks below and let us know how you stay fresh while on the road!

Moisturizing Hand Sanitizer

What is better than killing two birds with one stone? Moisturizing hand sanitizer is an absolute essential in today’s world. Battling the current pandemic means taking as many precautions possible when it comes to maintaining your own personal health. Hand sanitizer is a wonderful way to keep yourself clean and safe by eliminating all bacteria on your hand following contact with other individuals and objects. At the same time, we find ourselves entering the winter months. With the winter season on the near horizon, dry skin and dry hands can often plague us. What better way to combat these two issues than with one solution. Easy to keep and store in your truck throughout the year, moisturizing hand sanitizer is a wonderful way to keep clean and feel great!

Outdoor Exercise

When you have the appropriate opportunity, make sure to get some outdoor exercise. It is absolutely essential to constantly be making sure you are awake and feeling great. While many gyms around the nation are still closed, an empty parking lot or local park is a wonderful way to get a quick run, jog, or cross-fit style workout in. Not only is working out great for the body, it is also great for the mind and you’ll surely find yourself more awake and aware while driving. Make sure to bundle up this time of year when exercising outdoors, but certainly take advantage of the cool weather to wake you up!

Watch What You Eat

As the winter months approach, there is often nothing more comforting than warming yourself up to a nice hearty meal. While there is absolutely nothing wrong with good, filling meals to keep you going, make sure you watch what you eat at the traditionally more inactive months approach. An unfortunate reality of the cold cold winter months is that many individuals tone down their exercise routines. Combat this with an even healthier diet!

Get Good Sleep

Sleep is absolutely essential to properly operate any motor vehicle, let alone a commercial sized truck. During these winter months, make sure you have the proper equipment in order to get a good night’s rest. Good sleep is essential to staying mentally sharp and physically in shape. If you find yourself having sleep issues, make sure you reach out to a medical professional and address the issue as quickly as possible. Good sleep is mandatory for any truck driver!

We hope these healthy tips will assist you throughout the winter months. Safe travels everybody!

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2020 Meal Prepping On The Go: Meal & Snack Ideas For All Drivers

By this point, it is no secret that eating on the road has been impacted by the COVID-19 Pandemic. While states across the nation continue to slowly lift certain aspects of statewide restrictions, the need to keep our bodies fueled on the road has not changed whatsoever, yet the variety of open dining establishments continues to suffer. With that in mind, below are some great snack and meal ideas for operators looking to stay energized and sharp while trucking throughout the nation.

1.) Salads – Easy to pack in any Tupperware style container, salads of any kind provide a great meal for any driver on the road. Whether you want to spice it up with your meat of choice or want to keep it simple with lettuce and a little dressing, salads of any kind are easy to make, affordable, and easy to pack for any journey– whether you’re home every night or find yourself in a different part of the country each week. 

2.) Yogurt and Granola – Easily packed into coolers of any size, a quick and easy Yogurt, and Granola breakfast or snack is great for keeping you sharp and energized. Packing essential proteins and nutrients, yogurt snacks let you change up monotonous routines and have a little fun when packing your food for the day or week. If you’re looking for a healthier alternative to the traditional yogurts, give Greek yogurt a try!

3.) Nuts – With plenty of varieties to choose from, nuts of all kinds provide quick and effective ways to get essential nutrients and proteins. Simple and easy to pack, consider buying a large pack of nut assortments the next time you grocery shop. When the time does not allow for an extended lunch break, a healthy dose of nuts can eliminate that hunger and provide you with the fuel needed to keep on moving forward. 

4.) Fruit – While a bit more challenging to keep and store, fruit provides an excellent way to eat healthy while on the road. Whether that be apples or oranges, fruit provides an excellent source of vitamins and sugars that are sure to keep you energized on the road. 

5.) Soup – Whether you like them cold or hot, soups of any kind provide excellent ways to convenient pack and store complete meals. Not only do they serve as an effective option for storage, but an excellent source of proteins and other nutrients as well. Whether it be a chicken noodle, Italian weddings, tomato or beef, and noodles, soups of all kinds make for great meals on the road.

The list could go on! If you’re craving sandwiches, don’t shy away from packing your favorite deli-style meal! Peanut butter and jelly will always be an American staple and leftovers are often some of the best go-to meals. Consider making multiple servings when cooking up your favorite meal next time! 

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