Archive for the ‘Health Awareness’ Category

July 30th, 2015

SYH Nutrition Label

 

Finding healthy food on the road can be a challenge, but when you find it, do you understand why it’s healthy? Nutrition labels help you make informed food choices and guide you on what and how much to eat. Reading the labels and understanding why something is good or bad for you can assist you on your journey to healthier lifestyle.

Serving Size

Check to see if your serving is the same size as the one on the label. If you double the serving size on the label, you need to double the nutrition amounts.  In a nutshell, this tells you how many calories are in a serving and provides a recommend serving size to stay within those calories. If you are counting calories as part of your diet, this is important information to know.

Calories

Calories provide a measure of how much energy you get from a serving of food. A person’s size and activity level determine total calories needed per day. The recommend caloric intake for a 32- year old man to maintain his weight of 200 pounds is 2,544. However, if you are looking to lose weight, you could use this information to determine how many calories to cut from your diet and/or how many calories you need to burn through activity.

Protein

Protein can come from animal sources like chicken or beef or from plant sources like lima beans or wheat. Try to incorporate plant proteins such as beans, cereals and whole grains into your diet.

Sodium

Too much sodium can contribute to high blood pressure. Processed foods usually contain a high amount of sodium. Be careful about the amount of processed foods you are taking in and try to balance your diet with fresh or organic items.

A healthy diet an important part of leading a healthy lifestyle. In combination with staying active, your diet can improve your sleep, help you maintain a healthy weight, lower blood pressure and help promote your overall health.

Visit www.fitness.gov for more information.

 

 

July 27th, 2015

Do you ever wonder what it’s like to spend every waking and working moment with your spouse for weeks at a time? According to Sherry and Kevin Hastings, it can be challenging, but also extremely rewarding. The Hastings, a professional truck driving team for Con-way Truckload, were recently named Company Team of the Month. They have been driving together for the past three years – Kevin has been driving professionally for more than 31 years and Sherry joined the industry about three years ago after their children moved away from home.

The Hastings have learned how to make the most of each other’s company while on the road, including becoming each other’s motivation to get fit and stay healthy. The couple, who reside in Utah, admit that during the first few years of their respective careers, they each gained about 25 pounds. Soon after making that realization, the figured out their healthy routine, and they want to share their secrets with other professional drivers.

It is difficult to find time to work out while on the road. Even when time and space don’t allow traditional exercising, the Hastings always make time for stretching. According to Sherry and Kevin, truckers walk with a forward lean because of a lack of stretching their lower back and hip muscles. It is also important to stretch the shoulders. Here are a few suggested yoga stretches for long drives.

When it comes to diet on the road, The Hastings recommend eating something small but filling every 2-3 hours. Typical snacks for the couple include celery sticks, snack bars, turkey jerky, nuts, string cheese, oranges and apples. These foods are easy to pack in the truck. They also warn other drivers to steer clear from bread, sugar and desserts, as those calories can add up quickly. They recommend having salads and other healthy options during mealtime.

Congratulations to Sherry and Kevin on their successful careers as professional truck drivers. Stay safe and healthy out there!

Hastings

Kevin and Sherry Hastings on the road trip of their lives!

 

 

July 2nd, 2015

This weekend is a time for everyone across the country to attend a barbeque and enjoy fireworks to celebrate Independence Day. For some of us, however, duty still calls and we need to be out on the road during the celebrations. However, that doesn’t mean you need to miss out on the delicious barbeque–style foods that make the holiday so delicious. Below is a recipe for grilled turkey burgers (a healthy alternative to red meat) and a patriotic chickpea salad that is easy to make in your cab over the holiday weekend. Enjoy!

 

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Turkey Burgers

You will need a George Forman (or equivalent) Grill

Ingredients:

  • 1lb ground turkey
  • 1 tablespoon parsley flakes
  • 1/4 cup breadcrumbs
  • 1 tablespoon Worcestershire sauce
  • Salt
  • Whole grain hamburger bun
  • Toppings (Think healthy! Avocado, lettuce, tomato, etc.)

Preheat your in-cab grill on “high” for at least 5 minutes..

Combine turkey, parsley, breadcrumbs, Worcestershire sauce and salt to taste in a bowl and mix well with your hands. Form mixture into four, quarter-inch patties.

Place the patties on your grill and close the cover. Cook for 5-8 minutes, but be sure to check on them after about 4 minutes. Serve on whole wheat buns with your favorite toppings!

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Summer Chickpea Salad

  • 2 (19 ounce) cans chickpeas (garbanzos), drained and rinsed
  • 1 pint small cherry tomatoes, halved
  • 3 tablespoons finely shredded basil leaves
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons honey
  • 3 large cloves minced garlic
  • 3 tablespoons red wine vinegar
  • 3 tablespoons cider vinegar
  • 3 tablespoons olive oil
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon salt

Toss chickpeas, tomatoes, feta cheese, and basil together in a large mixing bowl. 

Put honey in a small glass bowl and heat it in the microwave for 30 seconds. Stir garlic, red wine vinegar, cider vinegar, olive oil, black pepper, cayenne pepper and salt in with the honey to make a dressing.

Pour the dressing over the chickpea salad and toss to coat.

Cover the mixing bowl with plastic wrap. Refrigerate salad for 1 hour before serving.

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What are your favorite barbeque foods? Do you have alternative recipes that are easy to make on the road? Share them with us at www.facebook.com/ConwayTruckload.

And, as always, remember to stay safe out there. AAA predicts that 41.9 million Americans will journey 50 miles or more from home for the Fourth of July this year. According to this article, July 4th is the 7th most dangerous day for road travel. Con-way Truckload drivers are safety experts, so, set an example for other drivers by keeping your distance, obeying the speed limit and, of course, not driving under the influence of alcohol.

Thank you for staying safe and have a Happy 4th of July!