#165. Staying Healthy on the Road (thoughts from someone who struggles)

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In this episode we are going to step out of the truck and away from the business and focus on you and your health. This can be a sensitive topic and it's something I have struggled with most of my adult life. I have found something that is working for me better than anything else I have done and want to share it. I'm no health expert, but want to share my story. It a change is something you are looking for, I hope this helps. Before we get into the meat and potatoes of the topic, Craig and I talk about some of the challenges the trucking industry is facing because of the crazy amount of fraud going on.

What To Expect From Episode 165

Not everyone cares about their weight. With this and most things in life I take the attitude of to each their own. Do whatever makes you happy in life as long as it isn't impacting someone else. For me, weight is one of those things I love and hate. Because I am in the National Guard, I have to maintain a certain weight standard and it is something I constantly struggle with. I like food too much and I like to eat too much food. I tend to yo-yo. Most years during the summer I lose 20-30 pounds and then gain it back in the winter. This summer I tried something different that is working better than anything else I have ever tried. It is something you can do while on the road so I thought it would be good to share it with you.

It's nothing new, you have probably heard of it. I've been counting macronutrients, commonly referred to as macro nutrients. Neither Craig or I are nutritionists so I am not going to go into the science of it, but I talk about my experience and share what I have been doing in more detail. Basically, I figure out what my macro breakdown needed to by, actually a professional figured that out for me. I use an app to track my macros on a daily basis to make sure I am eating a little less than what my body actually needs so that I lose about a pound a week. Like I said, we go into this in more detail during the episode.

Here are some of the things I typically eat for each meal.

• Breakfast
  • Greek yogurt (It's higher in protein than regular yogurt)
  • Cottage cheese
  • I often mix the cottage cheese and yogurt (I like it my wife doesn't)
  • Oatmeal Mix (Oatmeal with water or milk, protein powder, I like vanilla, and fruit)
  • Reese's peanut butter cup protein shake (8 ounces of milk, ice cubes, spinach, half a banana, two scoops of PB Fit, one scoop of chocolate protein power, mix it in a blender)
• Lunch
  • Chicken breasts 8-11 ounces, grilled or baked with seasoning. You can cook it with a Road Pro 12 volt stove.
  • Sandwiches using pitta bread and filled with cold cut lunch meats and cheese or healthy chicken salad.
  • Cold cut lunch meat wrapped in cheese for a lower carb option
• Dinner
  • Rotisserie chicken from the grocery store, makes several meals
  • Breakfast burritos or an omelet
  • Fish
  • Shrimp cocktail, if I want to treat myself
  • Tons of healthy dinner recipes, we make a big meal and eat leftovers. I always took as many leftovers as I could when on the road.
• Snacks
  • Protein drinks
  • Protein bars
  • Snickers, not the king size
  • Beef jerky
  • Boiled eggs
  • Egg muffins
• Eating Out
  • I still tend to get a burger and fries at least once a week. I just usually don't have the bun, some places call it protein style others call it a lettuce wrap and I only get a regular fry.
  • I make healthier choices. When I go to Texas Roadhouse I only eat one roll instead of five
  • For example, I recently went to Buffalo Wild Wings. I got the traditional 10 piece non-breaded wings, half with a dry rub half with a sauce and I only dipped a few of them in ranch.

Tips for being successful

• Don't let yourself get hungry
• Focus on hitting your protein goal
  • You'll feel fuller and have less cravings
• Don't drink sugary drinks
  • Coffee and diet sodas are good
  • Water is the best
• Don't beat yourself up if you aren't perfect, you are going to have bad days. If you can follow the plan 80-90% of the time you are going to be successful.
• Eat for fuel, not for fun