Industry News & Tips for Truckers
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- Written by: Kate Williams
Truck drivers' home time varies. For example, truckers who drive locally are home every night, while regional drivers can be home as much as three nights a week. Meanwhile, long-haul drivers tend to come home every three to six weeks, sometimes working for extended periods.
The answer to "how often are truck drivers home" also depends on drivers' experience and seniority. Drivers with more experience or who have been with a trucking company longer may have more choice about their assignments. In any case, many truckers focus on quality time at home rather than quantity. Here are several ways you can make that happen:
Carve Out Rest Time
Home time is your chance to sleep in. Permit yourself to lounge in bed longer than you normally would, whether it is for 15 minutes extra or a few hours. Life on the road takes its toll. Sleeping late may feel unnecessary or frivolous, especially if you have many things to do. It isn't. It's a necessity so that you have enough energy for everything that needs doing while you are home.
Make "You" Time
Many truck drivers are married, in relationships and/or have children. Understandably, these people, along with others such as your parents and friends, want to see you while you are home. Make time for them, but not at your own expense. You work hard as a truck driver, and you have earned the time to pursue hobbies or activities you enjoy. Hiking, camping, fishing, golfing and tinkering with your motorcycle are great ways to spend time off the clock.
Get Quality Time with Family and Friends
Trucking can be lonely, and home time is the perfect opportunity to socialize and to spend quality time with loved ones. Small moments matter just as much as large moments (perhaps more), so don't stress if you cannot do something big or grand as often as you would like.
For example, your children will appreciate you reading them stories before bed every night just as much as they'd love a trip to an amusement park. Taking your sweetheart on low-key date nights and meeting friends for a game of pool are two other examples of the small moments that can help you stay connected to those closest to you.
Help Out Around the House
Speaking of small moments, they include daily and recurring tasks such as doing the dishes and laundry, mowing the lawn, changing the baby's diapers and bathing the kids. Even if these tasks are not up your alley, pitch in to take some of the load off your partner's shoulders. While you are on the road, your partner is home running the household, and helping out can give them a much-needed breather.
Keep Your Truck in Good Shape
Many truckers take their vehicle home with them. If you're one of these truckers, give your rig a look-over a few days before you hit the road again. Search for potential issues with brakes, connections and leaks. Also be sure to stock your cab with necessary items like snacks and hygiene products. A truck that stays in good shape gives both yourself and your loved ones peace of mind. It also gets you home on time the next time.
Stay in Touch from the Road
Text messaging, phone calls and video chat are three ways to stay in touch with folks back home. Don't lose a step while you're on the road. For example, suppose you are gone for five weeks and have minimal contact with your partner and children. The first day or two when you get back home may be awkward while everyone re-adjusts. Nurture these critical connections while you are away, and it will be like you never left.
Also, communicate with your partner about both of your plans for home time so you are on the same page. Say that you'd like to take your partner to dinner on Saturday night to give him or her something to look forward to (and so your partner doesn't make other plans for you two). Ditto with the kids. Let them know ahead of time about any plans you have brewing for you all. Also, let your partner know if you plan to spend time with friends and on your own activities.
Go Easy on Yourself
Truckers do have to experiment to get the most out of their home time. It can be a delicate balance, especially for first-year truckers with limited time at home. Go easy on yourself if you're not able to please everyone. Hopefully, it won't be long before you have more say in your assignments and how much time you spend at home.
If you’re looking for a trucking job with more home time, regional or local trucking jobs offer much more flexibility. CDLjobs.com has thousands of trucking jobs available at some of the top trucking companies in the United States, so apply today!
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- Written by: Kate Williams
Warm weather doesn’t just mark the start of grilling, swimming, and baseball. It also marks the beginning of America’s road construction season. Every year, thousands of projects are launched to improve our nation’s roads, bridges, drainage systems, and highways, employing millions of workers and helping make our roads safer and more efficient.
While necessary, these road construction zones can be extremely dangerous for truck drivers, passengers, and road workers. According to the National Work Zone Safety Information Clearinghouse, in 2013 alone there were 579 traffic-related deaths in construction zones; 105 construction workers were killed.
When you see the orange signs, you need to be especially careful and attentive.
As a truck driver, you already know the importance of maintaining safe driving habits at all times, but it never hurts to review the basics. Let’s take a look at what you should always remember while driving in road construction.
Safe Trucking: Driving in Road Construction Zones
Strictly Obey the Speed Limit (Or Drive Under the Posted Limit)
When you are driving a large semi truck through a construction zone, the first thing you can do to maintain safety is to always drive at or below the speed limit. You may have to make tight turns or quickly stop for other motorists, construction vehicles, or workers, so keep it slow and keep it safe.
Leave Plenty of Space Between Vehicles
You know the importance of leaving space between you and other drivers, but this goes ten-fold while driving in a construction zone. Due to the stop-and-go nature of driving in a construction zone, rear-end collisions are the most common accident in these areas. You can’t change what drivers are doing behind you, but you can stay safe by leaving even more distance in front.
Focus on the Road, Not the Construction
There is a lot of activity in construction zones. Workers are running around, tools are sawing through concrete, eye-catching construction vehicles are moving from one end to another. There is a lot of activity to grab your attention, so fight your natural curiosity and keep your eyes and mind on the road in front of you.
Stay on the Lookout for Flaggers
Make sure you are always paying attention for any flaggers. During ongoing construction projects, traffic routes and detours can change daily, and it is often easier to post road workers who direct traffic than to install temporary signs. Flaggers have the same authority as signals and signs, so disobeying them is a serious traffic violation.
Breathe, Relax, and Just Drive
There will be tight paths. There will be irresponsible drivers. There will be long waits. And you still have to make your deadline. However, getting frustrated and angry does you absolutely no good. When you are driving through a construction zone, take a deep breath, relax, and just keep trucking safely.
Keep these tips in mind this season and you’ll be able to reduce stress driving over the road and have safer, more rewarding career in the trucking industry.
Excellent Trucking Opportunities from CDLjobs.com
Ready to turn your CDL into a long, rewarding career? Visit CDLjobs.com and check out the many trucking opportunities we have posted today.
You’ll find the perfect position for your specific needs and skill level, all while earning the excellent income you deserve.
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- Written by: Kate Williams
When Spring turns to Summer, the temperature starts to rise, and everyone wants to be outside, one of the biggest concerns becomes the sun.
Everyone knows that the sun can lead to painful sunburns and even skin cancer, so protection becomes very important. As a trucker, you might not think about the sun too often; after all, you spend most of your time in the shade of your cab, unless you are one of those drivers who enjoy sticking your arm out the window feeling the breeze in your hair.
You also risk sun exposure when you are loading your trailer, washing your rig, or even making a stop for a meal? Whether you are working your truck driving jobs or enjoying a day outside with your family, truckers need to know how to protect themselves from the sun.
Sun Protection Tips for Your Skin
Use the Right Sunscreen
Not all sunscreens are created equal, so you need to understand the differences to make the right choice. The American Association of Dermatology recommends broad-spectrum sunscreen because it blocks both UVA and UVB rays. The group also encourages you to purchase sunscreen that is water resistant, even if you’re not going swimming, because sweat can wash away sunscreen as well. As for SPF ratings, you should choose something in the range of SPF 30 to SPF 50. Most experts agree that anything lower than SPF 30 won’t provide enough protection, but the benefits are minimal when you go above SPF 50.
Be Extra Cautions During the Middle of the Day
If you’re planning on doing any outdoor activities, the best time, at least from a sun-protection perspective, is either the mornings or evenings. The sun does the most damage to your skin when it is right above you, so if you can get your outdoor chores and hobbies done early, then spend the rest of your day inside, or under the cover of your cab, you will be doing your skin a big favor. During the mornings and evenings, sunlight reaches you at an angle, meaning it travels through more of the Earth’s atmosphere, which can dull the harmful effects of UV rays.
Stay in the Shade When Possible
If you don’t want to get sunburned, stay in the shade. Pretty obvious, huh? No matter what you’re doing, whether it’s yard work, playing a sport, fishing, or simply going out for a walk, keep an eye out for shady spots where you can give your skin a break from the sun. For example, if you are fishing, find a shady tree by the water. If you are doing some landscaping, work on the side of the house that’s shaded, saving the sunny side for later in the day. This simple practice can let you stay outside for hours while avoiding the pain of sunburn.
Wear the Right Clothing and Accessories
With today’s modern fabrics and advanced materials, you can find comfortable clothing that will shade your skin and keep you cool. If you are planning a full day in the sun, make sure you have long-sleeve shirts, pants, and other clothing that will protect your skin. Remember to include a wide-brimmed hat, sunglasses if you are going to spend a full day in the sun. In addition within your cab you may even consider protective gloves or sun sleeves. It might seem strange and not the most fashionable, but covering up is one of the most effective ways to prevent sunburn.
As for truck accessories, you may opt for a protective film for your driver window. Check with your carrier, or your state law for Owner Operators, but the clear film is generally legal and will block some of the harmful UV rays that you endure driving over the road.
Trucking Jobs with Top-Notch Companies
Once you and your truck are decked out with your sun protection accessories, CDLjobs.com will be here to help you find a great new career with great trucking companies in need of drivers.
Visit our Classifieds Section or browse our Company Listings to find the right job for your experience and skills.
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- Written by: Darin Williams
You could have knocked me over with a feather, as they say. The crack of my voice and the pause in my response may have come across the telephone as rude, but I was genuinely shocked. The request was one that I hadn’t heard in several years. Here was a Director of Recruiting asking to “buy leads.”
In an age where you’re able to receive pre-screened, pre-qualified applications from truck drivers who have actually made the decision to apply to your company, why on earth would you want to buy a list that would include unqualified and more importantly, uninterested people?
DON’T CONFUSE LEADS WITH APPLICANTS
Twenty years ago, people in the trucking book publishing world made a lot of money selling leads. They held contests, they had puzzles, and they gave away tickets – anything to capture a name, address, and phone number that they could sell to trucking companies. Twenty years ago it was a great idea. Today we have far better methods and options and even the trucking book publishers have recognized this trend (notice how they all own a website?). Today’s Driver Recruiter isn’t interested in cold-calling potentially unqualified applicants. Given the choice of a bought CDL-holder name and number (lead) or the name and number of a driver who meets your minimum hiring criteria AND has agreed to send you their information (applicant); which would you choose? The answer should be clearly obvious.
STOP THROWING YOUR AD MONEY AWAY
I’ll share my suggestion to the above-mentioned caller. If you’re taking advertising advice from the owner of fifteen advertising magazines and twenty advertising websites, you need to stop. Do you really think you’re getting diverse coverage from someone like that? Do your homework and consider hiring an advertising agency to assist you in your efforts. Here are some that I would personally recommend:
These agencies have a vested interest in seeing you and your recruiting department succeed, not their own magazines or websites.
WE’RE HERE TO HELP
Yes, I have a website that I want you to buy advertising on. I believe in it and I truly believe that we are the best option available for your Internet advertising dollar. I can promise you that no one will work harder for you…after all, your business is our business. Give us a call.
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- Written by: Kate Williams
If you make your living as a trucker, a spring storm safety refresher both for you on the road, as well as your family at home, is essential. It's only a matter of time until severe weather strikes your home base or the path you travel on the job.
To stay safe, you need to know how to avoid severe weather, including thunder storms, tornadoes, or hurricanes, whenever possible, as well as what to do if you find yourself surrounded by dangerous weather conditions.
Spring Storm Safety and Tornado Tips for Truckers
Be Aware of the Weather Conditions
The most important thing you can do is to stay aware of weather conditions in the areas that you will be traveling. Tune into the local radio stations, download weather alert apps, watch the weather channel, or go to weather-related websites that will cover the area along your route. Awareness is an essential part of spring storm safety, not only during tornado season, but during the winter as well, when snow and ice can make the roads a serious danger. Staying informed of any potential for severe weather will help you plan a safe route.
Stay Out (or Get Out) of the Danger Zone
If you can, stay away from any potential dangerous weather by planning your route accordingly. If your route goes through an area that shows a potential for storms, check the map and find a route that helps you avoid the situation entirely. If your destination is in the area of the storm, see if you can leave early to miss the storm or wait it out until the potential for hazardous weather has passed. It may not always be possible, but being proactive and avoiding the hazardous conditions altogether is the best way to stay safe during storms and tornadoes.
Stay Away from Overpasses
If you do find yourself in a storm, never go for the myth of hiding under an overpass. For years, drivers believed this is one of the best places to wait out a storm, but in fact it’s one of the worst. Overpasses can become wind-tunnels, interacting with a tornado to create even more powerful winds. Stay away from overpasses, whether you’re in your cab or on the ground. Which brings us to another topic: whether or not to leave your truck...
Should I Stay or Should I Go?
This topic is highly-debated among truckers in the industry. Some swear by staying in your cab, while others advocate leaving the truck and seeking low ground like a ditch or valley. It seems the best answer depends on the situation itself. Sometimes, it may be best to stay put and let the cab be your shelter, while other situations call for leaving the truck. However, if there is real shelter nearby, like a building or home, this option is always better than staying in your truck or hiding in a ditch.
Benefits of Staying in the Truck
Inside your cab, the truck will act as your shelter, protecting you from hail, lightening, and debris. Keep your seatbelt on, as this will protect you if the winds become strong enough to overturn your vehicle. You should also crouch below the line of the windshield to protect yourself from flying debris.
Benefits of Getting Out
Getting out and hiding in a ditch puts you below the strongest winds and flying debris. If winds hit your truck hard enough, it could overturn, in which case you will be thankful you’re not inside. If you choose to get out, make sure you are far enough away from the truck in case it is pushed over.
In the end, it really comes down to being informed and aware. The #1, undisputed spring storm safety tip for truckers is to avoid the severe weather altogether. Yes, you need to do your job and be a dependable trucker, but taking risks with your life just to make your delivery is simply not worth it.
No reasonable person will be upset with you because you chose to avoid severe weather. In fact, most people will applaud your regard for safety.
HOME PREPARATION: STORM SAFETY TIPS FOR TRUCK DRIVERS AND THEIR FAMILIES
Obviously, truck driving jobs may take you away from home for an extended period of time. It is critical that your family is trained to identify severe weather conditions and how to protect themselves and your home during incliment weather conditions.
Create a Severe-Weather-Emergency Plan
Before a tornado or severe storm hits your area, you must have a plan. First of all, make sure everyone understands the signals of a weather emergency. Is there a siren in your area? What are the TV or radio stations that communicate weather emergencies? Ensuring that everyone knows when a tornado or storm is coming is an important first step.
Next, determine a storm-safe room that everyone goes to in the case of an emergency. This location should be a basement, storm cellar, or an interior room with few or no windows. Make sure everyone knows what room to go to, and while we don’t want to forget the pets, let them know that no family members should risk their lives to save a pet or outside animal.
Put Together a Home Preparedness Kit
Home preparedness kits are great because they can be used for a wide variety of emergencies, not just tornadoes and thunderstorms. Every house should have one, so make sure your home does too.
Start your kit with basic survival items that you will need to survive the storm and its potential aftermath. Include enough water and nonperishable items to keep everyone healthy and energized for a few days, and don’t forget to pack a can opener. The chances of actually being cut off from outside food and water are slim, but it will give you reassurance to know these items are waiting for your family if they need them.
Next, make sure you have a first aid kit and a good flashlight with extra batteries. Glow sticks can also be handy in an emergency, and candles with extra matches are an absolute must.
Finally, throw in some blankets, a tarp, and extra rain gear; you never know when they might come in handy. If you want to go even further, you can purchase a backup generator and a solar-powered radio; just make sure everyone in the home knows how to use them.
If you and your family follow our Spring Cleaning Tips for Truckers, that's a good time to bring everyone together to review your home safety plan. Being away from home is never easy, but with these simple steps, you can make sure your family is prepared for tornados, thunderstorms, and other natural disasters when your trucking job takes you away from home.
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- Written by: Kate Williams
Trucking jobs often come with extended sedentary periods and a lot of access to unhealthy food. This lifestyle may contribute to heart disease, obesity, diabetes, depression, and plenty of other problems that can be avoided by making sure that you take the time to address your physical and mental needs.
Common stressors that make these problems worse include dealing with bad drivers on the road and being away from home for a few weeks at a time. Fortunately, truckers can take the following simple steps to improve their nutrition and potentially eliminate the risk factors that lead to complicated health issues.
Make Gradual Changes
Rome was not built in a day. The same idea applies when people want to effect permanent change. If truckers revamp everything in their life at the same time, they're putting way too many balls in the air to juggle for success. A more practical option is to make gradual changes. Here are some examples:
- Drink water, not soda, with just one meal a day (the ultimate aim could be to cut out regular soda altogether)
- Eat green beans or another vegetable of your choice instead of fries once a day (the ultimate aim could be to eat fries three times per week, maximum)
- Eat an apple with lunch (the ultimate aim could be to eat fruit at least three times per day)
Whatever the end goal is, gradual changes have a better chance of helping you get there than big, radical changes unlikely to last long. You won't feel like you are depriving yourself, and you can slowly get used to a "new" normal.
Set Measurable, Realistic Goals
Goals give you something to strive for, but too many people set huge, lofty goals, or they set goals that are too vague. For example, "My goal is to lose weight," is too vague. Likewise, "I want to lose 100 pounds in a year," is too unrealistic and too ambitious for most truckers (and for most people). So is a goal such as, "I want to run 6 miles a day," when you currently walk less than a mile. You also need a plan or process to meet your goals. Hence the need for measurable, realistic goals. Try these:
- Add a shorter time frame for a sense of urgency.
- Start with a small, measurable number.
- Set your expectations on the low side.
Take a trucker who wants to lose weight. An inefficient goal would be, "I want to lose lots of weight this year." A good goal would be, "I will lose 5 pounds in the next five weeks." An immediate deadline forces you into action rather than wait until it is too late. Meanwhile, a small number increases your odds of success and motivates you to keep going.
Focus on Beverages, Too
Sodas, juices and other types of drinks can be high in calories, carbohydrates and sugar. Check juice labels to ensure there's not too much corn syrup or sugar. Add water, tea and milk to the rotation of drinks you consume. If you prefer not to have unsweetened tea, try artificial sweeteners. Keep a reusable, insulated water bottle to fill up at various stops. Not only does this help to make you healthier, it saves you money spent on sugary beverages adding empty calories to your diet, as well.
Plan Ahead with Healthy Snacks
Truckers can make simple changes by planning ahead. Swap out chips and candy bars for healthier snacks such as nuts, bananas, apples and whole-grain crackers. You can bring some of these snacks from home since they last a few weeks. The fruits you can buy every few days at a grocery store or convenience store.
In any case, keep healthful snacks on hand so you are not tempted into an impulse buy. Keeping a mini-fridge in your truck lets you add even more variety to your snacks. Think cold cuts, cheese, yogurt, and fresh fruits and vegetables.
Have an Outlet for Stress
Junk food and sugary drinks often serve as a crutch for stress relief for truckers. These foods and drinks also help truckers relieve boredom and monotony. So, any list of wellness tips for truck drivers must include alternatives to these two things.
After all, the issue with a truck driver's diet might not be the foods and drinks the driver consumes per se but why the driver consumes them (to stay awake, to keep entertained, to stay calm, etc.). Drivers who improved their diets turned to alternatives such as these for entertainment and stress relief:
- Audiobooks
- Breathing exercises
- Online nutrition and exercise forums
- Break times spent on walking, pushups and other exercises rather than on eating
Stress is an inevitable part of a trucker's job. It is not a weakness to feel stressed, but you have control over how you react to it. Accept that stressful things are going to happen, and plan for how you can deal with these stressors.
TAKING CARE OF YOURSELF
While different trucking companies have different requirements related to how you do your job, most sincerely care about your health and well being. Taking the time to make sure that you remain in good health will help you to advance your career and find a great deal of success as a professional truck driver.
Construction workers wear safety gear, body builders take precautions in their exercise, why shouldn’t truckers also do what they need to for their health? Planning, smart choices, and seeking help when you need it will help you to avoid stress, stay in better shape, and reduce physical and mental strain. Truck drivers have more options than they may think when it comes to improving their diet. Small goals, gradual changes and a focus on the root causes of "bad" nutrition all go a long way.
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- Written by: Kate Williams
As a trucker, you may need to rely on your credit score to purchase a new rig, make repairs to your truck, or buy tools and other necessary items.
While your credit score is far from the most important part of your financial well being, you should understand the basics and know the issues that affect your good credit.
Informed Trucker: Understand Your Credit Score
How a FICO Score is Measured
Scores are determined by an organization, originally named the Fair Isaac Company and later shortened to FICO. The first thing you need to understand is how your FICO score is measured. FICO uses different factors from your borrowing and payment history to come up with your score.
The most important factor, which makes up 35% of your score, is “Payment history.” You show that you are responsible by paying your bills, and FICO puts the most emphasis on this category.
Next is “Amounts owed” (30%), which tries to determine if a person is overextended. While owing money doesn’t automatically make you a “high-risk” borrower, having a large amount of debt can negatively affect this category.
“Length of credit history” accounts for 15% of your score. This category looks at how long you have been a borrower. If you have a long history of timely payments and responsible borrowing, it will boost your score.
10% of your score comes from “New credit.” Essentially, if you have recently opened multiple lines of new credit over a short period, you could be considered a higher risk.
The final 10% consists of “Types of credit.” Having a variety of credit lines can help your score, but it is not recommended that you open new lines of credit that you don’t intend to use.
How and Why Credit Inquiries Affect Your Score
One of the most commonly debated and misunderstood credit issues is how “credit inquiries” affect your credit score. The truth is, while credit inquiries can make a difference, the shift on your score is almost unnoticeable, if it happens at all.
First, let’s establish what an “inquiry” really is. Any time you or an authorized lender request a copy of your credit report, it counts as an inquiry. The inquiry is then noted on your report.
The issue comes from many inquires over a short period. Studies have shown that opening many credit lines over a short time can present a higher risk, so a score may be lowered if there is a rapid-fire of credit inquiries.
However, placing a few inquiries while applying for a car loan or home mortgage will have little to no effect on your score.
Best Ways to Improve Credit
If you are concerned about improving your credit score, the best way is obvious; pay your bills on time. Setting up your payments to be automatically withdrawn from your bank account may be a good idea. After a while, you will start to see a sharp climb in your FICO score.
Because “Amount owed” is the second-biggest factor, eliminating some of your debt load may also be a good idea. Because your debt load is so important, it may be counter-intuitive to borrow money with the sole purpose of improving your score.
Find a Great Trucking Job Today
Visit our website today to find trucking jobs that are perfect for you! You’ll have the opportunity to find a better job in the trucking industry, become a more prosperous truck driver, and improve your credit. Browse our classifieds now!
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- Written by: Kate Williams
When you work as a trucker, finding tasty, heart-healthy foods can be tough. We all know the health dangers that come with hours of sitting behind the wheel, but the issue is compounded by trucks stops that are often full of greasy, salty, or sugary foods and snacks.
Despite the challenges, it is very important that you eat the right foods to maintain a heart-healthy diet and are mindful of the risk factors affecting truck drivers.
Your food needs to be good for you, but it also needs to be easy to store and easy to eat. For example, there’s no doubt that spinach is a heart-healthy food, but it doesn’t keep very long and preparing a spinach dish might take a while. So what are some better options for trucker?
Use these simple tips to become a healthier truck driver.
Heart-Healthy Food for Truckers
Before we dive into meal choices, let’s take a look at some heart-healthy snacks that you can keep in your cab.
Apples
Apples keep for a relatively long time and are an easy healthy snack to store in your truck cab. They’re the classic super fruit, with nutrition for your heart and body. As an added benefit, the fiber content of an apple tends to make you feel full for a longer period of time, contributing to weight loss by lowering your overall daily calorie intake.
A fun family activity may be to bake apple chips during your home time. Core and thinly slice your apple into rings and place on a baking sheet lined with parchment paper. Bake at a low oven temperature for an hour or until your apple chips are crisp and golden. If you choose, season with cinnamon for variety and added flavor. You may even find yourself craving this healthy snack over potato chips!
Oranges
Like apples, these fruits keep for a relatively long time and offer a tasty snack. Oranges and other citrus fruits have plenty of nutrition for your heart.
Almonds
These tasty snacks are packed with heart-healthy nutrition, containing lots of healthy fats, fiber, protein, magnesium and vitamin E. Noted health benefits among almond snackers include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss. Almonds are easily accessible for truck drivers to snack, found in gas stations and grocery stores. If you can, go with the unsalted option for better nutrition.
Snackers beware, however, consuming more than the recommended one-ounce serving size can have side effects, so consume in moderation. If you believe you may have a nut allergy, steer clear entirely and choose another healthy snack.
Rice Cakes
Okay, this one might take some getting used to, but there are some pretty tasty rice cake options available. You’ll want to check the nutrition facts, but rice cakes are generally much healthier than other snacks.
Dark Chocolate
You’ll obviously want to nosh on this snack in moderation, considering the potential for adding too many calories to your diet and ultimately inches to your waistline, but dark chocolate has some of the most concentrated heart benefits you will find. Rich in flavonoids, which are sourced from cocoa beans, these antioxidents act as disease-fighting agents to attack the free radicals in your body and fight off the deterioration of cells.
Among its most notable benefits, research suggests that dark chocolate may help truck driving professionals, as well as the general population, to lower their risk of heart disease, reduce inflammation and insulin resistance, and improve overall brain function. Beware that dark chocolate may taste bitter at first bite, especially if you are more accustomed to the sweeter milk chocolates. Don't give up on it too soon! As you transition away from sugar-filled milk chocolates to the healthier dark chocolate snack, your tastebuds will adapt allowing you to reap the health benefits.
Raisins
These nutritional little treats are very tasty, and if you can find dark chocolate-coated raisins, then you’re really on to something!
There are many other heart-healthy foods that you can keep in your truck. In general, remember to avoid snacks that use a lot of salt or consist primarily of high-fructose corn syrup.
Choosing the Right Meals on the Road
What about when you sit down at a restaurant or shop for your meal at the truck stop? You can still make heart-healthy choices.
If you are choosing a sandwich, go with lean sliced turkey or chicken instead of beef. This choice will help you avoid cholesterol and can make a difference for your heart health. When selecting a side, avoid fried foods like french fries or onion rings, and try to go with steamed or fresh veggies. If you need to add salt for flavor, do so in moderation. Also, one of the quickest and most effective ways to increase your heart health is to skip the soda. Go with a tea or water. Many types of lemonade rely heavily on sugar, so you’ll want to be wary of choosing this option.
If you can, hit the grocery store instead of the truck stop, as you’ll usually be able to find more heart-healthy foods like fruits, vegetables, whole-grain breads, and lean meats.
Eating healthy as a trucker is an uphill battle, but by using these simple tips, you can increase your heart-health every day.
Trucking Positions with CDLjobs.com
Visit our website to find your next trucking opportunity. You’ll be able to find the trucking job that works best for you, so visit us today.
You can live a healthy lifestyle with these tips and find a trucking career that you love when you visit CDLjobs.com.
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- Written by: Kate Williams
Trucking poses its fair share of physical, emotional and mental challenges. For example, truckers may need to be away from their families for days or weeks at a time. They sit behind a wheel for hours and may frequently have little choice other than to eat out at fast food restaurants on the road.
Heart disease is the leading cause of death in the U.S. according to the CDC, and for truck drivers, who spend hours sitting behind a wheel, inactivity and lack of exercise can create hazardous conditions for your heart. Before you can make the right steps toward a healthy lifestyle, you need to understand the risk factors for heart disease.
Here's a look at the risk factors linking truck drivers and heart attacks, and what you can do to reduce the danger.
Risk Factors for Heart Attacks
A person's odds of a heart attack tend to increase in these situations:
- Male 45 or older
- Female 55 or older
- Not enough physical activity
- Stress
- Obesity
- Diabetes
- Smoking (including exposure to secondhand smoke)
- Illegal drug use
- Rheumatoid arthritis or another autoimmune illness
- Diabetes
- High blood pressure
- High blood cholesterol
- Family history of heart attacks
While there are some factors, such as a familly history including heart conditions, that are outside of your control, there is much that a driver can control to stay heart healthy. Factors such as eating right, exercising and keeping stress levels low can reduce the risk of a heart attack and allow truck drivers to stay in the driver's seat to earn a respectable living in the trucking industry..
Truckers Meet Many Risk Factors Head-On
Many truckers struggle with weight, smoking, bad eating habits and other things that lead to health issues. Trucking, by its very nature, lends itself to potential danger areas such as inactivity and stress. So, truckers have to be extra-conscious about improving or maintaining their health. These are the major areas to focus on:
Eating habits: High-calorie foods are everywhere on the road. One way to get more heart-healthy food in your diet is to keep a mini-fridge in your rig so you can bring more heart-friendly foods from home. As for eating out, aim to substitute fries with green beans, broccoli or other vegetables. Also, drink water or tea as an alternative to full-calorie sodas with limited nutritional value.
Physical activity: Exercise helps lots of things, not just heart health. It can improve flexibility, blood circulation and back pain in truck drivers. American Heart Association guidelines call for 75 minutes of intense exercise per week (running, for example) or 150 minutes of moderate exercise (walking, for example). If you go the moderate route, that breaks down to just 30 minutes of walk time five days per week. You can get that in by doing short walks before and after you are on the road, and during your breaks.
Smoking: It's tough to quit smoking, often more so than to quit eating certain types of food. The good news: getting started is sometimes the hardest part. After some time (say, three months), your habits may be noticeably healthier. If all else fails, at least try to cut back; you’ll not only help your overall heart health, you’ll also save money when you purchase fewer cigarettes.
Stress: Stress can be a normal part of life, but if not managed properly, it can be very harmful to your heart. The good news is, the same steps that reduce heart disease - exercise, not smoking, good diet - also reduce stress. You should try to make time to relax every day – whether that be by meditating, listening to music or going for a walk. While this might seem impossible on a busy schedule, if you make stress-reduction a priority, it will pay off in the long run.
The Symptoms of a Heart Attack
Both male and female truck drivers should watch for these indicators:
- Pain, pressure or squeezing sensations in the chest
- Cold sweat
- Fatigue
- Dizziness
- Abdominal pain or nausea
- Shortness of breath
- Back pain
- Jaw pain
- Nausea
Chest pain is the most common sign for both men and women. Women are also more likely than men to experience back and/or jaw pain, nausea and shortness of breath. Some people experience these signs for hours or even weeks. The onset of a heart attack is often sudden and without warning, so if you are concerned, seek medical attention as soon as possible. Don't try to drive yourself to the hospital, call 911. Better to have a false alarm checked out than to work in agony or worse.
Maintain a Healthy Heart as a Truck Driver
You can live a healthy lifestyle while enjoying an exciting career as a truck driver. The challenges of a trucking job increase the need for you to be informed about your heart health. You should know the risk factors, and know what you can do to make positive changes to keep your heart healthy.
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- Written by: Kate Williams
Valentine’s Day can be difficult for many, but it’s particularly hard for truckers who are on the road. When your trucking career pulls you away from home, it can be tough to celebrate the romantic holiday.
So how can you best say “I love you” from 1,500, or more, miles away? As a trucker, you can use modern technology and classic gestures to show your love this Valentine’s Day.
Valentine’s Day Tips for Truckers
Send Flowers by Delivery
Flowers are the most popular gift on Valentine ’s Day, and even when you are on the road, you can still send a bouquet of gorgeous roses or any of her favorite flowers. There are dozens of online flower chains that deliver all across the country, or you can call your local flower shop for a personal touch. You can add chocolates or balloons, and you can have them delivered to her home or work. It might be over-played, but a guy can never go wrong with flowers on Valentine’s Day.
What about gifts for guys? Skip the flowers and send a more manly plant to your hubby. A cactus is a popular plant for guys; it’s tough, rugged, and requires little maintenance to stay alive. Believe it or not, you can go online and order a cactus for your man right now.
Hand-Written Letter
There’s something timeless about a hand-written letter. In our age of email, smart phones, text messages, and social media, actually sitting down and penning a letter to your loved one really shows you care. You’ll want to write your Valentine’s Day letter a few days in advance to make sure it arrives on time, but when it does, you’ll be giving one of the most memorable gifts your loved one will ever receive. When you’re working as a trucker, nothing says “I love you” quite like a hand-written letter.
Skype Date
No matter how far away your truck driving job takes you, you can still see the smiling face of your loved one by using Skype on your computer. As a trucker, you probably call home quite a bit, so up the ante this Valentine’s Day and plan a Skype date. You can plan on eating a meal simultaneously, or you can simply chat and catch up.
To take that great idea one step further, exchange gifts before you leave but don’t open them. On Valentine’s Day, have your Skype date and open the presents together. This will give the day a special significance and make you feel at home even when you’re on the road.
Celebrate Valentine’s Day Before or After Your Route
It doesn’t matter if you celebrate Valentine’s Day on February 14th as long as you show your love. If your career as a trucker pulls you away from your Valentine, then celebrate the occasion before you leave. Even if it’s weeks in advance, you can show your love on any day. Go out on a date or stay in and watch a movie. No matter what you do, take the time for your own unofficial Valentine’s Day celebration before you leave or after you return.
Excellent Trucker Jobs Across the County
If you want to launch your trucking career, even if it does mean being away from your love on Valentine's Day, visit CDLjobs.com today. We have plenty of opportunities for hard-working truck drivers, so find the right job here.
No matter what your experience level, you can find the trucking job that works for you and your family.