It’s common knowledge that exercising is beneficial to your health; in some cases, it’s even life saving. So why isn’t everyone exercising? We know making major life changes isn’t an easy task and taking control of one’s personal health is no exception. It can be overwhelming and difficult, especially while working and living on the road. The reasons for not attempting a program or failing at one vary from person to person, but with a support system, a solid plan and realistic goals; you can get on the road to better health.
The first step is realizing that what you put in your body is 75% of the battle. While exercising is very important, making good nutritional choices is the key. Just as I say “it’s not the exercise you should do, but the one you will do,” in learning how to get the maximum performance out of your body engine, you need to know what fuels are best for you. We all have access to the most reliable and valuable lab; it’s your own body.
Let’s take protein for example.
Protein is the building block of every cell in your body and should be the foundation of every meal. Protein comes in all shapes, sizes and flavors. Chicken, turkey, lean cuts of meat, cheese, fish, eggs, beans, nuts, and cottage cheese all provide protein.
A common complaint among those making lifestyle changes is they are always hungry. Eating a low-fat menu can leave you wanting more, but you don’t have to eat the kitchen sink or return to your old habits to feel satisfied. By including a little lean protein with each meal you can feel full longer. But you need to understand how much protein is enough (rule to follow; your fist is equal to a portion size), and not all proteins agree with everyone. This is where you need to experiment with your own body to find the right protein. Protein takes longer than other substances to digest, so it stays with you longer (much like whole grains.) It can help you stick to a low-fat diet and, in turn, help you to lose weight — without losing your mind.
It’s essential to start the day with a good source of protein. We know living and working on the road while finding good choices can be challenging. If you don’t always have time to eat a good breakfast, be prepared and have your cab stocked with staples as a back-up. Remember, if you don’t have a good choice available, you will make a bad choice. Consider carrying protein bars and or shakes, fruit with almonds and walnuts or Greek yogurt with oatmeal. They are good sources of protein for life on the run.
You need to do your homework and read labels to make sure you are not over-loading on sugar and carbs in order to get protein. This is where you learn to listen to your body. Stay tuned for more tips coming. Thanks for reading. Drive strong.
Bob Perry is a regular contributor to The Trucker. He has spent nearly the past four decades on a mission to educate professional drivers and share life-changing products and services to help them live healthier lives while on the road. Recognized throughout the transportation industry, from bus drivers to over-the-road professional drivers, Perry has played an important role in creating a paradigm shift helping regulatory agencies, private and public sector entities, and consumers understand the current health challenges of the professional driver. He has participated as a wellness advocate in several roundtable discussions, large audience groups and small forums as well as going “curbside” through a national truck stop tour.
Bob’s articles have been featured in The Trucker and a number of other national transportation industry publications and is the host of a weekly wellness call produced by Rolling Strong. Bob has been a regular guest on RedEye Radio and Land-Line Radio, and is often an invited guest on Sirius radio shows. He has been featured in the New York Times, Men’s Health Magazine, Drug Store News, American Road Magazine, WSJ, NPR, ABC National Radio, as well as hundreds of daily newspapers. He has appeared on television news shows across the nation, including a featured TV segment on ABC NightLine News.
