Archive for the ‘Health Awareness’ Category

November 5th, 2014


Every November 5th, the American Heart Association celebrates National Eating Healthy Day. This is a day on which we are reminded of all the healthy habits we should be paying attention to on a daily basis.

We all lead busy lives and at times we’re guilty of sacrificing healthy eating habits to purely convenient ones. National Eating Healthy Day is the perfect time to take a good hard look at the foods we consume and how a few simple changes can be the first step toward a healthier lifestyle.

To achieve this, education is key. Start by learning exactly how many calories you should be consuming daily to maintain your current weight. You can easily calculate your recommended intake by clicking here. Next, keep a chart that lists caloric content for the foods you plan to eat. See to it that you don’t eat more calories than you burn each day.

Ask yourself, “Why am I eating this?” The answer shouldn’t be simply to fill up. Even though you’re eating plenty of food, you may not be giving your body the nutrients it needs. Eating nutrient-rich foods that contain vitamins, minerals and fiber can help control weight and lower cholesterol and blood pressure.

This may seem difficult – almost overwhelming even – when you’re on the road. Here are a few simple suggestions to help you along the path to better food choices:

1)   Steer clear of vending machines when you make a pit stop. Instead of salty chips, candy bars, sweetened beverages or carb-laden snack pastries, carry a cooler along with you packed with fruit, veggies and whole grain snacks.

2)   Before ordering in a restaurant, check the menu for nutrition information and healthy options. A chef salad with fresh vegetables, cheese and lean meats provides a variety of nutrients while avoiding hydrogenated vegetable oils and trans fats. Also, choose your dressing wisely and always ask for it on the side.

3)   “Snacking” isn’t a dirty word when done in moderation. Satisfy your sweet tooth with a variety of fruits, fresh, dried or unsweetened canned. Need something a bit more substantial? Whole-grain breads or bagels, sunflower seeds, nuts, and low-fat cheese are satisfying and delicious. Wash it all down with water, fat-free milk, low-sodium vegetable juice or any unsweetened fruit juices.

4)   Finally, try for at least 30 minutes of moderate exercise a minimum of every other day — every day if possible. We have some excellent resources for activity ideas in past blog posts.

Remember, there is one thing you can always take on the road with you — your willpower. Until next time, drive safe and drive healthy, and if you would like to share your healthy eating tips, join the conversation on Facebook:


October 17th, 2014


What is the farthest distance you have ridden a bicycle? Possibly 10, maybe 20 miles? Even those distances seem like a feat, but for one Con-way Truckload Owner Operator, that is only a fraction of the distance he rides on a regular basis. This year, truck driver and avid biker, David Foster, rode a double century on his bike – that’s 200 miles!

David got into biking 15 years ago when he and his wife decided to purchase bikes so they could ride alongside their kids. Soon, David discovered that biking was not only a wonderful workout but also a fun hobby. “I started riding more and more. It became a challenge,” he said.

In 2002 David completed his first 150-mile weekend ride, riding 100 miles on Saturday and the final 50 on Sunday. He continued to take part in the ride annually for ten years, saying, “It’s a very rewarding thing to be a part of.”

To prepare for the double century, David went riding as much as he could; taking his bike on the road with him and going on rides whenever he got the chance.  David takes his bike everywhere, allowing him to see even more of the country than he would from the inside of his truck. This summer, David spent a day in Pennsylvania riding around Gettysburg battlefields. In Mississippi, he rode alongside the beautiful beaches during a daily break.

“I have been trucking for more than 32 years,” he explained. “Since I have had this bike I have seen more sites than ever.”

Biking is a wonderful way to stay in shape on the road. At 55 years old, David impressed us all by completing his double century ride, but leisurely rides are great for your body as well!

For more information about David Foster, or to share your fitness tips, check us out on Facebook:



August 29th, 2014

Labor Day weekend is here. In an effort to devour every last flavor of summer, why not whip up an easy and tangy grilled corn recipe to satisfy your palate? This healthy vegetable topped with chipotle-lime butter makes a perfect long-weekend side dish. This recipe makes four servings.


You will need:

A grill or microwave
Tin foil
Small bowl


4 ears of fresh corn, husked
2 tablespoons of butter
¼ teaspoon lime zest
1 teaspoon lime juice
½ teaspoon ground chipotle pepper
½ teaspoon kosher salt

Preheat your grill to high
Wrap each ear of corn in foil
Place on grill and cook, turning frequently, for ten minutes
Next, soften the butter
Combine butter with lime zest, lime juice, ground chipotle and salt
Unwrap corn and brush on butter


Nutrition: 129 calories per serving: 7 g fat, 17 g carbohydrates, 3 g protein, 2 g fiber, 22 mg sodium, 245 mg potassium