Category: #wellnesswednesday

#Wellness Wednesday: Staying Healthy through the Holidays

Posted on December 16, 2015 by - #holidays, #wellnesswednesday, holiday eating, holiday health, staying healthy

The holiday season is upon us and in full swing. This means plenty of opportunities to give, to make merry with family and friends, and, unfortunately, to overindulge and to fall off our healthy routine in general. Truckers in particular can feel a double whammy this time of year. The combination of holiday excesses and the usual struggles of staying healthy on the road can be particularly challenging. But don’t fear, Trucking Nation, because we’ve got plenty of tips and ideas to keep you on track and staying healthy this holiday season.

Just a Few Cookies….

Eating is perhaps the most difficult area to maintain balance this time of year. An overabundance of sweets and treats, as well as all the parties where food is often the focus, can derail the best healthy eating plans. Combine this with the lack of healthy food alternatives on the road, and the picture can become almost bleak for the conscientious eater.

The important thing to remember here is balance. Expecting yourself to stay super healthy this time of year is to invite frustration. Let yourself have a few treats, just don’t overdo it and get too far off track. Having a little flexibility in your eating routine can provide you with just the right amount of room for enjoying the delicious alternatives that are available this time of year.

Stress Less

Stress is another ever-present aspect of the holiday season. The constant rush of people around us, getting together with family, and paying for gifts can all combine with the constant pressures of the road to really get you in a big ball of stress. But by remembering your stress reduction techniques, such as meditation and relaxation, you can make this holiday season pleasurable and even exciting.

Move More

One of the best ways to reduce stress is exercise. We all know how hard it can be to stay active on the road, but by keeping your exercise routine this time of year you can keep yourself happy and healthy. Whether it’s a short walk around your rig or around a rest stop, or something more structured, a little bit of exercise can be a real key to a joyful holiday season.

Keeping yourself on your healthy lifestyle track during the holidays will keep you feeling good, and leave you with a few less resolutions to make this New Year’s Day.

We here at ExpressTruckTax love providing you with ideas that make your life easier, just like ExpressTruckTax simplifies your taxes and keeps your life running smoothly. You can reach us at 704.234.6005 for phone support and by email at support@expresstrucktax.com anytime.

We look forward to hearing about your successes with staying healthy during the holidays. You can post your stories on our Facebook page or tweet them at us on Twitter. Not only do we enjoying reading your posts and tweets, your feedback helps us to provide you with the best service possible.

#WellnessWednesday: Meditation as Stress Relief

Posted on December 9, 2015 by - #wellnesswednesday, meditation, meditation for truckers, stress relief

It’s not news to you, Trucking Nation, but trucking is one of the most stressful professions out there. Deadlines, traffic, weather, all these factors can combine to make you one big ball of stress. But never fear, we have the perfect solution for you: meditation. (No, don’t try it while you’re driving.)

Meditation Basics

Of course, meditation is nothing new. Its practice dates back thousands of years. There does seem to be some resurgence in its popularity in recent years, especially in relation to the new interest in yoga. But you don’t have to be a yogi or even practice yoga in order to enjoy the benefits of meditation. It doesn’t cost you any money, and you don’t need any training or special equipment in order to meditate. You can do it right in your rig!

Most meditation practices incorporate some method of focusing the mind, whether on a single point, or some sort of idea or belief. In Eastern traditions, such as Buddhism, where meditation is thought to have originated, meditation is said to not have a goal per se, although its practice usually results in relaxation, inner peace, and an overall sense of well-being. And who can’t benefit from that?

Mindfulness Meditation

Perhaps the most popular form of meditation right now is mindfulness meditation. This involves focusing on your thoughts as they arise. The idea is to not judge your thoughts, and to focus only on the present. As you watch your thoughts pass, and let them go, you will begin to relax and to feel more at peace.

Focused Meditation

Focused meditation may be the most well-known form of meditation. This type of meditation is where you focus your mind on one point, whether it be a word or mantra, a candle flame, a single thought, or an image in your mind’s eye. Here the point is to discard all other thoughts except the solitary object of your focus, maintaining your concentration on that point. As you do so, relaxation and tranquility should start to occur.

Spiritual Meditation

If there is a form of meditation that is goal-oriented, it is spiritual meditation. This form of meditation has communing with God or something spiritual as its objective. It can be thought of as a type of prayer, or of focusing on spiritual things. Many practitioners of this type of meditation will have a particular question or problem to be solved by this method, and will meditate on the thought of that question or problem. Many report a feeling of safety or protection when practicing this form of meditation.

Benefits of Meditation

We’ve already introduced some ways that meditation benefits you, including relaxation, peace of mind, and a sense of well-being. There’s no doubt that all truckers can benefit from these effects of meditation. And without all that stress from the road, the driver can be happier and more peaceful.

Added Benefits

Lower Blood Pressure: Studies have shown that meditation can actually lower your blood pressure and slow your heart rate. Being in a state of relaxation is really another way of lowering your stress, and when stress is reduced, many other health benefits occur as well. Some of these include improved gastrointestinal health and a boosting to the immune system.

Improved Mental State: Meditation also can improve your mental state as well. Being relaxed and serene will reduce the rush of anxious thoughts, and the ability to think more clearly and deliberately will result.

So, the next time you’ve got some down time, give it a try and see if your stress doesn’t just float away!

ExpressTruckTax also helps you relax and reduce your stress level. We take care of those difficult calculations for you, so you don’t have to worry about or stress out over your HVUT.

You can call us at 704.234.6005 or email us at support@expresstrucktax.com. Our world-class support team is ready to answer any questions or concerns you may have in English and in Spanish.

Tweet at us on Twitter or post on our Facebook page how meditation has helped you, or even how you like to meditate. We love hearing from you, Trucking Nation! Remember, meditation is not what you think.

#WellnessWednesday: Thanksgiving Cooking on the Road

Posted on November 25, 2015 by - #wellnesswednesday, cooking Thanksgiving on the Road, cookingontheroad, Thanksgiving, Thanksgiving Hours

So Thanksgiving is almost upon us. And that, of course, means being thankful. We’re so grateful that we get to help you with tips, news, and the latest in our truck tax solutions. But most of all, we’re thankful for you. From the bottom of our hearts, thank you for keeping our country moving.

A Feast in Your Rig

Thanksgiving on the road can be hard. One way to bring some of home onto the road with you is to cook your Thanksgiving Day meal right in your rig. There is a wide array of appliances now available that will run off 12V or a 12V power inverter, and using these makes cooking on the road a breeze.

Perhaps the best way to cook turkey in your truck is using a crock pot. You can fit a medium-sized turkey breast into one, and let it cook while you’re driving. Once you reach your destination and are parked, you can prepare the rest of your feast.

Whether you like stuffing out of a box, or like to prepare your own from scratch, you can cook your stuffing in a toaster oven. Whatever type of potatoes you prefer can be prepared in a portable microwave. And a hot pot is the perfect place to steam some vegetables—again—your choice. Finally, some cranberry sauce that’s been chilled in your travel fridge will set the meal off nicely.

That’s all there is to it! A homemade Thanksgiving dinner prepared in your cab for your very own Thanksgiving celebration.

We’re Thankful for You

And you should celebrate. You’re the reason all of us are able to mark this holiday with family and friends with a great dinner. From the food on the table, to the cookware and dinnerware, all the way down to the table itself, even the whole house, none of these would have been available without you, Trucking Nation. You bring all these items and the materials to build them to our communities, and we’re so very grateful to you for it.

If you should have any questions or concerns about ExpressTruckTax over the 4-day Thanksgiving holiday weekend, our support team will be available via email to assist you. Our email is support@expresstrucktax.com, and on Thanksgiving Day we’ll be available in case of emergency.

Let us know how you spend your Thanksgiving, and what you’re grateful for by tweeting at us on Twitter, and sharing with us on Facebook. We’re honored to be a part of your celebration this year, Trucking Nation. However you celebrate it, may your Thanksgiving be filled with love and gratitude.

#WellnessWednesday: Cooking Appliances for Trucks

Posted on November 18, 2015 by - #wellnesswednesday, cookingontheroad, expresstrucktax, Expresstrucktax.com

Howdy, Trucking Nation! One of the toughest parts of being an OTR driver is mealtime. Staying healthy and spending wisely are perhaps the main challenges of eating on the road.

Luckily, there’s a perfect solution to these problems: cooking appliances for trucks. Twelve volt adapters and devices that run on them have made it possible to easily prepare food in your cab, and the benefits of doing so are innumerable!

So Many Choices!

Today there are a multitude of appliances used for cooking that run right off your truck’s cigarette lighter, including:

  • Refrigerators/Coolers
  • Microwaves
  • Slow Cookers
  • Ovens
  • Stoves
  • Grills
  • Blenders

With appliances such as these, you can turn your cab into a gourmet kitchen. In your mobile canteen, you can prepare stews, soups, pasta, canned vegetables, beans, rice, heat up all kinds of ready made meals, fry your favorite fried foods, keep your foods and beverages nice and cold, and even whip up a shake or a smoothie.

Save Your Wallet & Your Waistline!

As we already said, eating healthy on the road can be extremely challenging, and those roadside meals can add up dollar-wise very quickly. These appliances save the day.

Being able to prepare your food the way you want allows you to cook healthy meals, and brings a little bit of home to the road. You can cook lighter meals, so that the heavy feeling from eating greasy food at truck stop diners doesn’t slow you down.

And of course the financial advantages of skipping the diners and fast food joints are obvious.

And Save So Much Time!

ExpressTruckTax makes your life easier, too. Whether you need to prepare your Form 2290 for HVUT or your IFTA return, we’ve got you covered. We free you up to do the things you want to do, so that your quality of living is where you want it to be.

If you need help with any questions or concerns regarding ExpressTruckTax, you can contact our world-class support team based in Rock Hill, SC, by calling us at 704.234.6005 or emailing us any time at support@expresstrucktax.com.

We want you to keep improving your lives, Trucking Nation. Join us on Twitter and Facebook with your stories about how you’re doing this. And if you’re not an ExpressTruckTax customer yet, we’d love to have you join our family. We do the tax-related things you don’t want to do so that you can do the things you really want to do!

#WellnessWednesday: Eating Healthy on the Road

Posted on November 4, 2015 by - #wellnesswednesday, healthy choices, healthy eating, healthy eating for truckers, Healthy Tips, stay healthy

So you’ve decided you want to start eating healthier but are starting to realize how unhealthy many food options on the road can be. That’s exactly where we come in, Trucking Nation. Healthy eating on the road doesn’t have to be difficult. So sit back with your favorite healthy snack and read on to find out some great options to keep your diet from getting unhealthy while you’re driving.

Perhaps the most effective tool for fighting the temptation to eat what’s not good for you is to have healthy options with you as much as possible. Let’s look at healthy snack alternatives.

Fresh Fruits and Vegetables—keep plenty of these on hand for a healthy alternative to chips or pretzels any time. Fresh fruits and veggies provide that satisfying crunch and give you the nutrition and energy you need.

Nuts— your favorite nuts are packed with protein and provide much needed healthy fats to your diet. Nuts also give you a quick energy boost due to their high caloric content. But for this reason, limit the amount of nuts you eat if you’re trying to lose or maintain weight.

Trail Mix—this great mix of nuts and fruit can be super healthy, but watch out for unhealthy versions containing candy, excess salt, and added sugar.

Beef or Turkey Jerky—actually a great source of protein, jerky can be quite good for you if you watch out for added salt and sugar versions.

Yogurt—again, plenty of protein and not a lot of extras, at least if you eat plain yogurt. Sweetened versions contain sugar, so try adding some fresh fruit to liven up the taste instead.

There are plenty of other healthy alternatives available, all you have to do is a little research and find out what’s good for you and what’s not.

By making sure you’ve always got plenty of good, healthy snacks on hand, you can avoid the temptation to eat some of the not-so-healthy options of the road.

Do you have any tips for eating healthy on the road? Please share them with us on Twitter and Facebook.

ExpressTruckTax is always here to answer any of your questions via phone, web-based chat, or email. Call us at 704.234.6005 Monday through Friday from 8 a.m. to 6 p.m. Email us at support@expresstrucktax.com.

#WellnessWednesday: Tips to Eliminate Driver Fatigue

Posted on October 28, 2015 by - #wellnesswednesday, wellness advice

Driver fatigue is a leading cause of deadly trucking accidents each year. There are a number of factors that can lead to driver fatigue, including inadequate sleep, too many hours on the road, and physical factors. The Federal Motor Carrier Safety Administration (FMCSA) has enacted safety guidelines to prevent driver fatigue and thus keep all our truckers safer. We here at ExpressTruckTax are committed to helping keep you safe and healthy, Trucking Nation. So here are some tips for your #WellnessWednesday on how to prevent fatigue from occurring in the first place.

Eating Healthy: Eating healthy food daily will prevent blood sugar problems and other factors that can lead to fatigue, but that doesn’t mean you have to munch on spinach all day long. Let’s not forget that dark chocolate is a health food too, and a few squares can help you feel more alert and give you some much needed iron and minerals. It is, after all, National Chocolate Day today, so kick off your healthy habits with a few squares of rich chocolatey goodness!

Adequate Sleep: This is pretty straightforward, but often ignored. Not only does getting enough sleep at night help combat fatigue during the day, but naps are also an excellent tool in fighting fatigue.

Regular Exercise: Sometimes it seems counterintuitive, but working out can actually give you more energy. And exercise can help alleviate stress, which often is a cause of fatigue. Just 15 minutes a day of vigorous exercise will boost not only your energy level, but your mood as well.

Time Management: Trying to do too much in too little time, rushing to make deadlines, running behind, all these can cause fatigue. Effective time management helps keep fatigue to a minimum.

Relaxation: Down time is not wasted time. We all need to relax and engage in positive, interesting activities in our free time in order to alleviate emotional stress and ease tension.

Minimize or Eliminate Use of Caffeine: Caffeine while having a seemingly positive effect initially, often leads to negative or depressed emotional states eventually. It also can all interfere with sleep, and we’ve already determined how important sleep is in avoiding fatigue.

Ultimately, minimizing fatigue is just a matter of living a healthy lifestyle. Often, we don’t notice the things we’re doing (or not doing) that lead to fatigue until it’s too late and we’re already exhausted. Being proactive in making healthy choices daily is perhaps the best way to keep fatigue at bay.

ExpressTruckTax can also help you avoid fatigue by taking care of your tax-related tasks that you’d rather not do yourself. Just a few short minutes of entering your information and you’re done! No hassle, no fuss.

You can always share with us your ideas on Facebook or Twitter. Our world-class support team is located in Rock Hill, SC and is ready to take your calls from 8 a.m. to 6 p.m. ET Monday through Friday. We’re also available via chat during those same hours. Just click on the “Chat With Us” button at the top of the screen on our homepage. Finally, you can reach us any day by email at support@expresstrucktax.com.

And don’t forget to refer us to your friends and family. Why keep such a good thing to yourselves? Just think how much better the Trucking Nation could be if everyone followed these tips. Word of mouth is our best advertising.

#WellnessWednesday: Managing Stress on the Road

Posted on October 14, 2015 by - #wellnesswednesday, Expresstrucktax.com, Form 2290, trucking news, Trucking Stress

Driving a truck can be among the most stressful jobs out there. Being responsible for up to 80,000 pounds of metal moving at speeds of 70 MPH or above places severe demands on your brain for attention, and produces rigorous tension in your body. Then there are other drivers, deadlines, (including tax-filing deadlines) adverse weather conditions, and the grueling number of hours on the road. It’s no wonder you truckers are constantly feeling enormous amounts of pressure and stress!

But did you know that stress actually triggers a number of health problems? Problems such as headaches, upset stomach, heartburn, high blood pressure, chest pains, and difficulty sleeping can all come from stress. Untreated stress can also contribute to diabetes, heart problems, skin conditions, asthma, arthritis, depression and anxiety. And believe it or not, 75 to 90 percent of all visits to the doctor are for stress-related illnesses.

Since stress is so prevalent in the trucking industry, and its effects so serious, one of the best things you can do for yourself as a trucker is to learn techniques for dealing with stress. Here are some great methods you can use to ease your stress and make each day on the road more peaceful.

  • Exercise. This is perhaps the most effective method for dealing with stress. The movement of exercise can release the pent-up energy that stress can cause. It may be difficult to find the time and a place to exercise while on the road, but even a 15 or 20 minute walk will do wonders towards relieving your driving stress.

  • Healthy Diet. Another difficult thing to manage while driving long distances is your diet. There aren’t a host of opportunities for healthy eating at most truck stops, but a healthy diet is a crucial factor in controlling your stress level. It boosts your immune system, making you more resistant to the effects of stress. Eating a variety of fresh fruits and vegetables and drinking plenty of water are two important ways to maintain a healthy diet.

  • Sleep. Getting adequate, restful sleep can do wonders for your stress level. If you’re getting enough exercise, you’re probably already sleeping well. Making sure you get plenty of restorative sleep keeps your mind in optimal condition, and will leave you better equipped to deal with whatever stress you may encounter during the day, and eliminate the unneeded stress that comes from not being well rested.

Other methods of managing stress include meditation, breathing techniques, and using smart strategies to eliminate any unneeded stress from your daily routine and activities.

We don’t have to tell you how stressful it is out there for you, Trucking Nation. But we can help you keep your unnecessary tension to a minimum, and using the above strategies will help you deal with the unavoidable pressures of the road.

As always, we’re here to answer any questions you may have about using ExpressTruckTax. You can call us Monday through Friday from 8 a.m. to 6 p.m. at 704.234.6005, and email us any time at support@expresstrucktax.com. Don’t forget to like us on Facebook, follow us on Twitter, and to let your family and friends know about ExpressTruckTax and the helpful tips you get from this blog!

#WellnessWednesday: Getting Enough Sleep

Posted on September 9, 2015 by - #wellnesswednesday, expresstrucktax, sleep, trucking nation, wellness advice

Hello, Trucking Nation! ExpressTruckTax is back to give you more wellness advice. We’ve been covering some basics when it comes to staying healthy on the road, such as how to maintain a balanced diet, achieve mindfulness, and exercise to eliminate back pain. There is one topic, however, that I’d love to discuss with you, and that is getting enough sleep.

In 2013, the Federal Motor Carrier Safety Administration (FMCSA) announced new federal regulations to improve the safety of truck drivers, including a maximum average workweek of 70 hours. The FMCSA had also retained the 11-hour daily driving limit and 14-hour work day.

That’s a lot of hours to be driving if you ask me. Therefore, getting enough sleep is one of the most important steps you can take in order to stay healthy and alert. While you know it’s true, you may be thinking about those common interruptions that tend to keep you awake, like too much light, sound, or vibration, and wonder if there is a way around it. Well, truckers, there is a way! Let’s take a look at some tips that can help you catch more zzz’s:

Reduce Sound

To get a good amount of sleep without the interruption of noise from other cars, trucks, or people, truck stops and rest stops are familiar places that allow peace and quiet. Another option is to wear a pair of earplugs—that should do the trick!

Eliminate Exposure to Sunlight

If your hectic schedule only allows you to sleep in your truck during the day, you should block out as much sunlight as possible. For maximum darkness, close all of your curtains, wear a sleep mask to cover your eyes, or lay a sunshade across your windshield, which can also block the outside heat from coming in.

Decrease Smells and Odors

You may like sleeping with your windows down, but it’s important to stop any bad odors from entering your truck, such as diesel exhaust, so roll them up to your comfort level! Some other suggestions are to remove trash regularly and park far away from dumpsters, sewage treatment plants, and other relatable locations.

Minimize Movement and Vibration

As mentioned earlier, a truck or rest stop are ideal places to fall asleep, as they can also minimize any movement or vibration that you would feel if you parked on the side of the road.

Even though your sleeping hours are affected by a busy work schedule, it is possible to fall asleep with only peace and quiet in the background. After all, getting restorative sleep is not only necessary for your health, but also for your job.

Do you have some tips on how to get enough sleep on the road? Or maybe you would like to share some highlights from your own wellness journey. Either way, drop us a line on Facebook or Twitter! We love hearing from you, Trucking Nation!

You can also call us at 704.234.6005 or email us at support@expresstrucktax.com if you have any questions.

#WellnessWednesday: Mindfulness for Truck Drivers

Posted on September 2, 2015 by - #wellnesswednesday, mindful on the road, mindfulness, truck drivers, trucking industry

Hello, truckers! I want to share an important fact before we get down to business. According to Corporate Wellness Magazine, “Nearly 1 of every 15 people in the workforce is employed in the trucking industry, including over 7 million truck drivers on our roads.” That’s a lot.

While it’s unfortunate, stats have suggested that truck drivers are among the unhealthiest populations in America, mostly due to the particular lifestyle and lack of good nutritional options on the road. We must change this now! Who is with me?

Driving, although somewhat stressful at times, is a perfect opportunity for developing mindfulness, or a kind of meditation practice, if you will. Don’t worry, it’s not what you think, as Eden Kozlowski mentions in a Huffington Post article: “You don’t need incense, an exotic location or to be transported to some elevated state of being. Your truck can be your sanctuary.”

With that said, let’s take a look at some ways to attain the state that enables you to reduce stress, maintain a healthy diet, and improve your quality of life:

Turn off the Radio and Enjoy the Silence

Yes, I’m referring to music, advertisements, and the news. Being in silence gives you the ability to fill your awareness with thoughts and perceptions, allowing your mind and body to relax more than ever. Engage in how your body feels—what is it that makes you feel good, tired, or happy?

Appreciate Your Surroundings

When you’re on the road, do you ever stop to fully experience your beautiful surroundings? Even though green landscapes may not appear everywhere you roam, it’s encouraged to appreciate the scenery when it’s there. Eden says, “Life can be incredibly repetitive, especially when on the road. So, if you are going to be ‘in it,’ participate and make it more.”

Shift Over to the Slow Lane

Sounds boring, right? Well, if you’re trying to be more mindful, driving a tad below the speed limit can eliminate a lot of tension. Shift over to the slow lane and allow drivers to pass you if necessary. Hey, you can even wish them well!

Eat More Healthy Food

Part of being mindful is eating enjoyable and nutritious food while being aware of the nourishment you are consuming. Eden says that this practice “opens the door for you to see how important you are, how important food is, and how it provides nourishment not just for your body but also your soul.”

I do admit—it takes commitment and determination to attain mindfulness, but once you get the hang of it, I have no doubt that you will feel amazing effects. Eden says that with mindfulness, “You eventually start to trust life more, trust yourself more, you start to look at the bigger picture instead of all the clogging minutia.” That’s a big 10-4.

Do you have some tips on how to stay mindful on the road? Or maybe you would like to share some highlights from your own wellness journey. Either way, drop us a line on Facebook or Twitter! We love hearing from you, Trucking Nation!

And remember, if you haven’t done so already, it’s time to e-file your HVUT to avoid penalties!


#WellnessWednesday: Making Better Fast Food Choices on the Road

Posted on August 26, 2015 by - #wellnesswednesday, Expresstrucktax.com, HVUT deadline, HVUT reminder, wellness

From McDonald’s to Starbucks, consuming fast food is a way of life when you’re on the road. Especially if you’re pressed for time, eating at a restaurant that offers speedy service may be your only way to have three meals a day. 

But if you’re trying to eat healthy, having to eat fast food can seem like a nightmare. Especially when you consider how many health risks the trucking industry faces each year, because truckers consume tons of fast food on-the-go. 

But there are healthier options out there for you. And they can even help you avoid things like diabetes and high blood pressure.  All you have to do is eat right.  

At first finding healthier options at a fast food restaurant may sound like a myth, but there are several sandwiches, salads, and even tacos you can eat from various fast food menus and still be healthy! No matter what your favorite fast food restaurant is. 

Here are 6 healthier options for truckers and travelers alike. So you can get your fast food fix without the excess calories.

No matter where you go, if you order the grilled option, chances are it’s a lot healthier than fried. Many places also offer salads with grilled chicken, but with the sandwiches, you get a less bulky and much more portable option for when you’re on the road. Not to mention there’s the added benefit of the bread filling you up much faster than you would get with a salad.  

With junior in the name it may sound small, but no matter where you go it’s definitely filling. In fact, junior cheeseburgers are a much better option compared to their giant counterparts. And you don’t feel overfull afterwards.  Just make sure you’re not adding too many extras to your burger, and lose the fries.  Those can often be another 500+ calories you don’t need.

Who says bacon can’t be healthy? Yes, you should definitely avoid any sandwich that has bacon with numerous beef patties, but a nice small bacon cheeseburger can definitely help you get that bacon fix.  And you don’t have to feel guilty about it!  Just be sure to check the calories on your bacon cheeseburger before you decide.  But most fast food places have one for under 400 calories.

  
There’s nothing healthier than a good old fashioned black coffee. There’s less calories, no sugar, and so much more of that much needed caffeine. So get your coffee fix the old fashioned way with a nice big cup o’joe.  You can also consider unsweetened hot tea for a zero calorie solution to getting caffeinated. 

Generally, the Americano only goes from 5-30 calories. Plus it’s a great source of caffeine and it tastes great. And if you’re not a big fan of drinking it black, adding a splash of nonfat milk will only increase the calories by 40, making this one of the healthiest options you can order. Other than black coffee, of course.

These crunchy chicken tacos are not only delicious, they’re also nutritious! And most of the time they only have a few calories, and we’re talking 200 and less. You have to make sure to watch your sodium intake though, South Western cuisine can be a little heavy handed with the salt.

There are some foods you should always, always avoid eating when you go to a fast food restaurant. These foods are filled with more calories than you need, and while it might seem like a good idea at first, you’ll regret it later.

So you should also avoid fried sides and sugary menu items such as:

  • French Fries
  • Onion Rings
  • Any Dessert
  • Milkshakes
  • Soda

You should also avoid famous menu items at any fast food restaurant, because chances are that’ll be bad for you as well. And be wary of condiments. Adding extra can significantly increase the calories of your meal. So make sure you always know what you’re eating before you eat it. And pay attention to calories!

Got some tips for how to stay healthy on the road? Or maybe you just want to share some highlights from your own wellness journey. Drop us a line on Facebook or Twitter! We love hearing from you, Trucking Nation!

And remember you only have 6 days left to e-file your HVUT to avoid penalties!