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Showing posts with label Healthy Tips. Show all posts
Showing posts with label Healthy Tips. Show all posts

Tuesday, June 14, 2016

Understanding High Blood Pressure

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Understanding High Blood Pressure
Understanding Blood Pressure
When you’re a truck driver, there are plenty of things you need to watch out for. Dangerous four wheelers. Coercive dispatchers. Unsavory characters at a rest stop.

But don’t forget, some dangers lurk within! Dangers like high blood pressure, also known as hypertension.

What is Hypertension?


High blood pressure is a condition in which the blood pressure of the arteries is increased. Hypertension is defined as blood pressure above 140/90, but is severe if the pressure is greater than 180/120.

Because it lacks obvious symptoms at first, hypertension often goes unseen. It can cause heart disease and stroke if it goes untreated for a long time.

HBP and Truckers


Hypertension can lead to heart disease, kidney disease, strokes, eye damage, and atherosclerosis. If you’re a truck driver, all of these conditions can disqualify you from getting your CDL.

Not only can your health deteriorate, you can lose your job! It’s not worth the risk, we think.

Take time to learn more about hypertension with the American Heart Association.

Treatment and Prevention


So how can you prevent and treat high blood pressure?

First up, start eating a healthier diet with less salt and exercising regularly. If you already have hypertension, taking medications can help lower blood pressure.

Let’s break this down a bit:
  • Diet: With extended hours on the road, there are plenty of drivers who would rather pull into a fast food joint than go for the healthier alternative. Being high in sodium, fat, and calories, fast food raises your risk to hypertension. Try cooking your own food in your truck for healthier meals. 
  • Exercise: Yeah, we know. After driving for 11 hours straight, you don’t want to get out and jog. But if you can wake up with time before it's time to drive, you can at least start your day with a workout
  • Stress: Loneliness, traffic, accidents, finances, and sleep deprivation are all stress factors truckers have to contend with daily. When your stress levels go up, your blood pressure can go up. There are several ways you can reduce your stress, like hobbies and time management
Once they have hypertension, truckers will require medical certification to stay on the road. Your physical examination record will be electronically filed to the DOT and become a part of your driving record in the Commercial Driver’s License Information Systems (CDLIS). When we say hypertension is serious stuff, we mean it!

Let’s face it - truckers always have stress that can only make high blood pressure even worse. But if you’re looking to reduce some stress in your life, ExpressTruckTax has officially started pre-filing the IRS HVUT Form 2290! E-file now and get your tax filing over with, and then you’ll receive your stamped Schedule 1 come July 1st.

Better yet, use promo code ETT10 and save 10% on your filing fee!

If you want to share any hypertension tips (or) health success stories, reach out to us on Twitter today!

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Tuesday, March 22, 2016

4 Legs and 18 Wheels: Truckers With Pets

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We’re always talking about trucker health, but we’ve missed one key factor that can help your well being.

Get a pet! Cat or dog, doesn’t matter—having a furry friend in your cab can have major benefits.

Okay, we know that truck cabs are a tight fit, but with so many different pet breeds and temperaments, there has to be something that can fit your lifestyle.

Whatever pet you choose, just make sure they don’t take the wheel!



The Benefits of Pets

Why a pet? Well, studies have illuminated this for us. One study found a reduction in minor health problems after the subjects acquired a cat or a dog. On top of that, dog owners get considerably more exercise thanks to the constant need for walks.

Now, we’re not saying not having a dog or a cat will hurt you—we’re just saying there are some benefits. Plus, you won’t be lonely anymore if your four legged friend is chilling out with you every day.

For example, numerous studies have found that just owning or petting a dog can lower your blood pressure.

Well how should you get a dog? We’re big proponents of adopting from shelters and pet rescues around here, since it’s usually more affordable and you’re saving a life!

Tips for a Happy & Healthy Co-Pilot

What’s next? Make sure you pet proof your rig! While your new pet is getting accustomed to the rig, block access to your clutch and brakes. You can lighten up once they are familiar with your truck.

Make sure your pets can’t hide under seats or in other dangerous areas.

Keep your medicine, food, and trash secure and away from a curious pet. Both cats and dogs can dig their way into some trash, so keep an eye out for it.

Make sure you have adequate water, food, and medicine (if necessary) for your pets. Dogs are pretty good about not using the bathroom where they sleep, so keep an eye out for clues they need to go.

Safety First for Your Pets

Also, pets living in trucks will get used to certain noises—like rumbling engines and horns—so make sure you keep them leashed while outside. The last thing you want is a truckstop funeral for your dog!

Finally, never leave your pet unattended in a rig, especially in extreme weather conditions! If you do have to in an emergency, make sure it’s only for a few minutes and that the truck is at a decent, comfortable temperature.

Until your dog learns how to e-file your HVUT 2290s, we know you’ll need us around. We’re here to answer any of your questions about e-filing, VIN corrections, and 2290 amendments.

Our dedicated customer support team can be reached by live chat on our website, by phone at 704.234.6005, and by email at support@ExpressTruckTax.com. We look forward to hearing from you!

Do you keep a cat or a dog with you in the cab? Let us know about your fuzzy co-driver in the comments!


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Wednesday, November 4, 2015

#WellnessWednesday: Eating Healthy on the Road

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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.

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Wednesday, July 29, 2015

#WellnessWednesday: 4 Ways to Eat Healthy on the Road

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Truck stops have a reputation for being filled with greasy, fatty, fried foods that aren’t good for you. But you’d be surprised how easy it is to create a simple and healthy meal from the variety of foods you can find there.

From fresh fruit, to whole grain bread, truck stops are packed with variety. They even have protein shakes with low calories and carbohydrates to accommodate people of all diets and lifestyles.

Here’s a few healthy choices you can make instead of choosing something fried.

4. Yogurt & Fruit


Breakfast is the most important meal of the day, but a lot of people seem to skip it. Especially when they’re on the road, but it doesn’t have to be that way. Having a small breakfast of just yogurt or a piece of fruit can greatly improve your day and even boost your metabolism.

In fact, if you’re like most people, eating several small meals every day will help your digestive system and give you more energy.

And, as an added bonus, you can find yogurt and fruit at any truck stop. It’s not all grease and pizza! You can even grab a cheese stick, or a fruit and nut bar. Anything to get that metabolism going early in the morning.

3. Whole Grain Sandwiches


Whole grain sandwiches are cropping up at truck stops all across the US. In fact, truckers being able to have healthier options is becoming a large movement.

We have to take care of the dedicated men and women who haul goods from state to state. And adding healthier options is just one of the many ways the trucking industry is changing to make the lives of truckers better.

So the next time you stop off to get some gas and some food, consider eating whole grain. It’s better for your digestive system, and it has the added effect of being healthy for you. Plus, most of those sandwiches are loaded with protein and a lot of vitamins to keep you healthy on the road.

You should also consider eating a cheese stick or pepperoni stick on the side, instead of chips. But, if you prefer to have chips, consider chex mix, sun chips, or baked chips as an alternative to regular fried potato chips.

2. Salads


At first salads may not seem very filling, but the ones you can get at your truck stop have a lot more substance to them than just “rabbit food.” These salads are monsters! Filled with chunks of meat, and tons of eggs and cheese.

And that’s not all! You can get all sorts of different salads filled with everything you need to fill you up and make your whole day better.


1. Wraps


Wraps are a good standby that can be found at most truck stops and fast food places as a healthy option. And while tortillas aren’t much healthier than whole grain bread, wraps are usually packed with vegetables, meats, and cheese to help you get a well-rounded diet.

Plus, some truck stops are introducing corn wraps, which are much healthier than the flour tortillas. Corn tortillas have less sodium, less calories, and they offer a better taste and texture to your food. Not to mention, it’s something different. And a well-rounded diet with a lot of variety can really help!

Keeping a well-balanced diet while on the road can be tough, but manageable! Especially with all the options you can find at truck stops. Don’t let their “unsavory” reputations fool you. They have so much more to offer than fried chicken and taquitos.

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!

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Wednesday, July 23, 2014

5 More Tips for Healthy Trucking

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It’s Wednesday, Trucking Nation, and you know what that means— ExpressTruckTax is back with part two of our #WellnessWednesday series! We’ve got 5 more Tips for Healthier Trucking. Last time, we had 5 tips for getting you started on your wellness journey. But it’s time to rise to the next level!

Wellness doesn’t extend to our physical bodies alone. So today, we’ll be focusing on wellness, from the inside out, with some tips for creating good vibrations. Your emotional/mental well-being is the foundation of
your health, so how can you give yourself an inner
tune-up while on the road?


1. Challenge your Mind: Turn your cab into a classroom! Those hours spent behind the wheel provide the perfect opportunity for some brain stimulation. Any one of these three will give you the thrill of learning something new and broadening your horizons.

  • Stave off boredom by listening to new kinds of music you wouldn’t have before. 
  • Listen to an audio book. You can’t read behind the wheel, but you can still learn about the Civil War or get engrossed in the latest murder-mystery! 
  • And since you’re always going new and exciting places, why not learn a new language? Listening to a language and repeating out loud with a program can be one of the fastest, most effective ways to learn. 
2. Stay Connected: Being on the road for days or weeks on end, we know it can be hard to keep in touch with all of your friends and family. But there are ways to share your experiences and stay connected. First, take plenty of pictures! Truckers see it all, new places every day. So capture it and share it, whether it’s on your favorite social media site, or by making a slideshow and emailing it to loved ones. Another way to bring them on your journey with you, create a journal. Print out the best pictures and glue ‘em into a notebook. Jot down the stories behind each photo, and before you know it, you’ve got a head start on your memoirs!

3. Meditate: Ohhhhm— Breathing exercises and meditation are proven to have loads of health benefits. The best times to meditate are in the morning when you first wake or right before bed, or both! Wear comfortable, loose-fitting clothes, sit up straight, and close your eyes. Breathe slowly and deeply, listening to the sound of your own breath. You can also focus on a single point, like a flame, or find free guided-meditation videos online, if you get distracted easily. The idea is to clear your mind of all thoughts and just exist in the moment. The results? You’ll not only reduce stress and anxiety, but you’ll lower blood pressure, sleep better, and have increased mental clarity, certainly beneficial for you busy drivers!

4. Adopt a Companion: There are millions of dogs of all kinds out there just waiting for someone like you to give them a loving home. And they’re usually available for little to no cost too. Bringing along a furry friend can stave off loneliness on the road and have added physical benefits too! They’ll get you out of the truck and have you walking (or running!) regularly. If you’ve already got a pup back home, consider bringing her along on your next trip!

5. Get Quality Sleep: All roads lead….to a bed! When you work such long hours, how can you avoid feeling exhausted? Feeling well-rested is not just about quantity, it’s about quality of sleep. Avoid caffeine later in day, and heavy meals too. If you’re feeling hungry before bed, eat a light snack, like fruit and nuts. When it’s time to sleep, blocking out ambient light will help your body sleep deeply. Turn off that T.V. or laptop, and hang some blackout curtains around your cab windows. If you can’t get those, use an eye mask and some good earplugs to get some quality zzz. Sleeping better, you’ll not only feel physically rejuvenated, but you’ll see a positive boost in your moods, too!

With these 5 tips in your arsenal, you’ll be picking up good vibrations and feeling renewed motivation on your wellness journey! If you’ve got some successful health tips, share them with me! They may be featured in the next installment of our series. Have a happy, healthy Hump Day!

Ready for more?
Even More Tips for Healthy Trucking: Ripped Edition!


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Wednesday, July 9, 2014

5 Tips for Healthy Trucking

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healthy tipsLet’s talk about health, Trucking Nation! The ExpressTruckTax Team understands that staying fit on the road can be a challenge, but with a little tweaking and a fresh perspective, your unique circumstances can be used to your advantage! So here are five easy tips to help you get started.

Our journey into healthier living doesn't begin with pumping iron or munching on a head of cabbage. It begins within...

1. Dedication: As the Buddha once said, “The mind is everything. What you think you become.” Before you can make big changes, you must be consciously aware of what you want to change! Identify your vices- be honest with yourself. Then start by listing your top 5 goals. This helps you prioritize and keeps you from getting overwhelmed. If five is too much, then start with just one-and commit to it for at least a month. This makes the transition more manageable, which is vital, because you want to be committed for the long haul. Don’t burn yourself out trying to change your entire life overnight. Baby steps.

2. Drink Water Like a Fish: Kick that can of sugary stuff and drink water instead! It’s free of calories and, of course, necessary for survival (minor detail). This change alone can deliver major results. But it can be a hard habit to break, so lean into it. For that fiziness you’re used to, start by switching from soda to sparkling water. For the sweetness you crave, infuse your water with fruit, or use a stevia-based flavor enhancer (avoid ones loaded with sugar and artificial colors). All this extra water will help your body flush toxins, increase circulation, and even improve your skin.

3. MOVE: You don’t need to have a gym nearby-or even a fancy workout regimen-to get your heart rate up. Simply stretch and go for a brisk walk on your breaks, at least half an hour is ideal. This can be particularly fun if you take a friend, whether it’s a fellow-trucker or a loyal pup! Consider picking up a pedometer to keep track of your steps. Just seeing that number can motivate you to keep moving. You can even compete with your friends for most-steps-taken in a month!

4. Snack Smarter, and Easier:
It’s oh-so-easy (and tempting) to grab that bag of chips. But it can be just as easy to make better choices. Buy pre-washed bags of salad, some even come with toppings and dressing right in the bag! Score! Many grocery stores also sell pre-cut fruits and veggies, which means no preparation! Unsalted nuts are also an excellent, protein-packed snack. Yum!

5. Boost that Immune System: Nothing kills productivity like a cold! Your best defense against illness starts with what you eat. When you can’t get fresh fruit, drink plenty of real fruit juice for that Vitamin C boost. Equally important, eat lots of yogurt with live, active cultures. This will nourish the healthy bacteria in your gut, and those buggers are responsible for most of your immune health! Combine this with regularly washing hands with soap and warm water, and your immune system will be in tip-top shape!

Any one of these five easy steps is a great place to start. And if you slip up one day, it’s okay. Don’t let minor setbacks weigh you down. Staying positive is the key. So get going! And tell us your healthy tips and tricks, and they may be featured in our next WednesdayWellness blog! Here’s to healthy trucking!

Ready for more? Check out 

5 More Tips for Healthy Trucking!

Even More Tips for Healthy Trucking: Ripped Edition! 

#WellnessWednesday Part 4: The Return of the Tips

For more healthy tips and tricks, check out:

YouTube: Big Rig Cooking with Misty

Eat Your Veggies Day

Read More »

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E-file your HVUT Form 2290 with ExpressTruckTax.