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Showing posts sorted by relevance for query healthy. Sort by date Show all posts
Showing posts sorted by relevance for query healthy. Sort by date Show all posts

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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Friday, July 19, 2019

The Healthy Trucker: Wellness On The Road

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Let’s face it - staying healthy on the road isn’t easy.

Working in the trucking industry is tough and thankless, and it requires long hours with little movement.

As an American trucker, you keep our country moving forward, but you sacrifice many things to do so. Often, this includes your health.

So what does it take to be a healthy trucker? 🤔 Check out these truck driver fitness tips to learn more!

The Healthy Trucker: Wellness On The Road


Healthy Habits and Truck Driving Tips

Before getting into healthy trucker food and our truck driver workout, let’s talk about general truck driving tips regarding wellness.

In the trucking industry, achieving optimal health isn’t quick. Becoming a healthy trucker takes dedication. Understanding this will help you set attainable goals.

Once goals are set, create and stick to a schedule. Plan stops at places with healthy trucker food options, or in areas that are more walkable.

Consistency is key to truck driver fitness. Exercise every day, even if you only have time for a few push-ups or laps around your truck.

Lastly, sleep. The average American trucker doesn’t get the best sleep, but make the most of it. Stay off your phone at least 30 minutes before bed to help you fall asleep more quickly.

Eating on the Road

Snacking isn’t illegal! Starving yourself between meals will only cause you to overeat later.

One healthy trucker snack is pre-cut fruit. Avoid salty snacks, like chips. For meals, consider ditching fried or breaded meats and opting for roasted or baked ones instead.

In the trucking industry, water is your best friend. It’ll keep you alert on the road and prevent you from feeling hungry when you’re not. Also, try green tea. It has natural caffeine! 

Studies show that approximately 73% of drivers are overweight. Let’s change that!

Truck Driver Workout

One way to stay active is by tracking your steps. Invest in a pedometer and increase your numbers by parking further away.

Don’t forget to stretch! Sitting for long periods of time can cause postural damage and injury.

Create and stick to a workout schedule. Check out the 20-minute truck driver workout to the left for inspiration!

Repeat the entire truck driver workout 3 times if able! Rest and drink water between sets.

Store dumbbells in your truck if you want your truck driver workout to focus on strength.

By following a solid truck driver workout, you’ll become a healthy trucker AND relieve stress. It takes time to settle into a truck driver fitness routine, but it’s worth it!


Maintaining truck driver fitness as an American trucker may not be quick and easy, but do you know what is?

Using ExpressTruckTax to file your taxes!

With easy-to-use ExpressTruckTax software, you’ll finish filing your Form 2290 in no time.

We love sharing truck driving tips to make your life easier. Thanks for being a valued member of the trucking industry!





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Monday, October 16, 2017

Finding Healthier Trucking Options On The Road

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ExpressTruckTax promotes trucker health
It’s one of the best times of the year. The leaves are changing colors, pumpkin spice flavored everything is out, and the heat is finally starting to break. However, it’s also the time of year when we get excited about holiday food and can pack on a little extra weight for winter.

Trucker health isn’t something that should go ignored. As temperatures drop and you find yourself wanting warm, carb loaded comfort foods, stay strong! Don’t let yourself binge eat and outgrow your rig. Check out our list of healthier food options to help you stay fit this holiday season!

Healthier Food Options On The Road


When you go into your favorite truck stops, like the hook you may find yourself instantly facing sugar loaded breakfast options like donuts and cinnamon buns. Just briskly walk past them and go for the healthier options. For example, you will see fruit like apples, oranges, and bananas which provide tons of morning energy. You can add some protein with a healthy breakfast omelet, breakfast meat, or boiled eggs.

If you don’t have time to sit down and need something on the go you have healthier options than greasy breakfast biscuits. For example, you can get an egg and cheese sandwich from Subway, or an egg McMuffin from McDonald's. You could even head to Starbucks for a healthy spinach and feta wrap.

One really important thing to remember in the morning is to not load up on extra calorie filled coffees with tons of creamers and sugar syrups. Save the pumpkin spice lattes for special occasions. You will really do yourself a favor by drinking coffee plain. If you can’t stomach black coffee, then try a flavorful variety of green tea. Flavors like peach, blueberry, mint, and more are sweet without any sugar.

While we’re on the subject of drinks, kick your soda habit to the curb. Your body doesn’t need all those chemicals slowing it down and you could do without the sugar crash. Stick to water, coffee, and sugar-free teas.

When it comes to finding healthy meals, truck stop menus have all added delicious low carb options like fish and chicken. You will find something you like and it will be filling. Plus, most fast food restaurants also have a number of healthier options to their menu to choose from.

ExpressTruckTax promotes healthy trucker recipes
For example, the Grilled Chicken Cool wrap from Chick Fil A is only 340 calories, and it’s delicious. The Wendy's Asian Cashew Chicken Salad offers an explosion of flavor for only 380 calories. Just avoid the salad dressing. Also, the McDonald's Artisan Grilled Chicken Sandwich is warm and life-changing for only 360 calories.

In between meals, you should choose healthy snacks and that’s actually pretty easy to do on the road. You can take some almonds, pecans, or walnuts in your rig or you can buy Lara Bars with all natural ingredients and no added sugar. Also, you can keep a few Oikos Triple 0 yogurts in your mini-fridge.

If you don’t like the healthy options fast food restaurants have to offer, consider meal prepping. Cook your own healthy options like taco salads or spicy chicken with sweet potatoes in advance to take with you on the road.

You can even take a crockpot with you to cook healthier options in your rig. For example, crockpot meatloaf is outstanding. You can also make healthy chilis or pork loin with apples. Many truckers have already put effort into crafting irresistible, healthy crockpot options for you. All they take is a little planning. 

Happy Fall


We are happy that football is back, Halloween decorations are out, and Thanksgiving plans are in the works. However, hopefully, all this bliss won’t make our waistlines increase. Maintain your trucker health this season by thinking about your options and choosing healthier meals. Heck, you can even cook a few yourself.


If you have any healthy options to add please share them in the comment section below and visit ExpressTruckTax.com for more trucking blogs.
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Wednesday, December 16, 2015

#Wellness Wednesday: Staying Healthy through the Holidays

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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.

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Monday, February 11, 2019

How To Be A Healthy Trucker on the Road This Year

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How To Be A Healthy Trucker on the Road This Year
 Any trucker knows that life on the road can take its toll and truck driver health is an ever-growing concern. The strains of the job mean truck drivers often have more health problems than the average joe. Cramped working conditions, lack of quality food and exercise, exposure to dangerous materials, and the effects of stress are just a few of the lifestyle’s hazards.

We know you probably have enough to worry about without the added pressure of keeping up with the typical New Year's’ Resolutions, but even taking small steps every day to improve your health can be critical in the long run.

Whether you’re a driver, a trucking business owner, or just someone who wants to get healthier, we at ExpressTruckTax encourage you to check out these tips for a healthier 2019!

Improve Your Sleep Quality

Getting enough sleep in your daily routine is crucial to your overall well being. One good way to get enough rest is to set a sleep schedule for yourself and your best to stick with it. While getting enough sleep can make you feel happier and healthier overall, a continued lack of sleep can lead an increased risk of heart & kidney disease, high blood pressure & strokes, diabetes, and depression. I can definitely be a challenge when managing your fleet or trying to meet deadlines on the road, but you should always try to get about 8 hours a night.

Many truck drivers suffer from sleep disorders such as sleep apnea, insomnia, and more. To avoid these issues, limit your consumption of stimulants and choose a natural sleep aid if necessary.


Eat Healthier Foods

One of the hardest things for many people in the trucking industry to do is make healthy eating choices. The lifestyle lends itself perfectly to quick and convenient food choices, but not necessarily the healthiest ones. When fast food restaurants are so cheap and readily available, it's easy to make poor food choices, but eating healthy road trip snacks on your route isn’t as hard as sounds!

One of the best strategies for eating well is to plan ahead. Purchase your snacks from a grocery store or produce stand before hitting the road where it will be harder to find something decent. Fruits, veggies, nuts, and protein bars are all great snacks that can keep you full on the road, which can help you eat smaller portions for lunch and dinner.

Of course, it’s not always that easy. If you don’t have any healthy snacks and not enough time for something ideal, try to choose from the healthiest options available. These days even most fast food restaurants serve healthier options such as salads and grilled proteins. Healthy meals for truck drivers aren’t as hard to find as you’d think! Just remember - eating when you’re hungry is healthy, just be sure to make healthy choices and not overdo it.


Stay Hydrated

Dehydration is the cause of many different health problems. Your body doesn’t tell your brain that its thirsty until you're already technically in a state of dehydration. When you’re on the road, always keep a bottle with you to sip throughout the day - this will ensure that you’re never dehydrated. Making sure that you’re getting enough water makes you feel better both physically and mentally, help with calories control, prevent fatigue, and improve kidney function! Literally every biological process in your body requires water as fuel, so give it as much as you can!


Sun Health

Due to the stress that hours of staring at the road and exposure to the sun can do to your eyes, keeping a pair of sunglasses in your truck can do wonders. A good pair of sunglasses can help protect your eyes from cataracts, vision loss and keep you from needing to squint. And always apply sunscreen for those longer hauls! Unless you have heavily-tinted windows, you’ll be exposed to ultraviolet rays that can burn and lead to more extreme skin problems if you aren’t careful. 


Get More Exercise

It can be difficult for anyone to fit regular exercise into their schedule at first, let alone those who are stuck on the road or managing a trucking business. But the key to getting enough exercise is figuring out how much or how little works for you. Staying healthy doesn’t necessarily mean going to the gym and “working out”. It should be enjoyable and match your abilities. It’s easier than you think to find 10-20 minutes a day to take a walk or do some light stretching on your next stop. And after hours on the road, you’ll be even more glad that you did!


Manage Stress on the Road

How To Be A Healthy Trucker on the Road This Year
Being out on the road for even just a few days away from friends or family can lead to feelings of isolation and loneliness, which can then lead to feelings of depression. And while it’s easy enough to stay connected these days with smartphones and social media applications like Skype and Facetime (when you’re not driving), there are some even more interactive ways to stay connected on the road.

Using that smartphone to share photos and stories of your travels is a great way to stay close to your family and friends on the road. If you have children, you can tell them where you’re going and have them look up interesting facts about the places. When you get home, set aside some time to ask them what they learned and then share the photos and stories from your trip there. It will be a great and unique learning experience for them and a memorable bonding experience for you both. And if you’re married, get a book for your spouse and the audiobook version for yourself. When you connect on the phone or social media, you can discuss it together.

Stay Positive!

Don’t give up! Set some realistic goals for yourself that you think you can actually stick with. As an owner operator, you know that good things take time. You’re already on the way to a healthier you just by reading this article! Just stay persistent - At ExpressTruckTax, we’re with you every mile of the road and every step of the way.


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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

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Wednesday, September 10, 2014

#WellnessWednesday Part 5: Eat, Drink, & Be Healthy!

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It’s hard to believe, but it’s been 2 months since we began our wellness journey, Trucking Nation.

In the very first installment, 5 Tips for Healthy Trucking, I said that wellness doesn’t begin with pumping iron or munching on a head of cabbage. While it may not start there, at some point, we need to consider healthier eating. (Notice how I’m not using the dreaded word “diet.” This isn’t an extreme 1 month program, this is a gradual lifestyle change!)

What I’m trying to say is…

It’s time to break out that head of cabbage! But we won’t stop there; there’s loads of power foods & tips for making better choices that we’ll discuss today in #WellnessWednesday Part 5: Eat, Drink, & Be Healthy! As always, we compiled these tips with trucking lifestyle in mind, meaning the foods are either readily available, not perishable, and/or easy to eat while driving.

Chew on these 5 tips for healthful eating. Open up wide!

1. Eat Whole Foods: 

  • A general rule of thumb you’ve likely heard by now. It simply means, the less processed your food is, the better. Processing foods not only decreases nutrient density, it also provides the opportunity for artificial flavors, preservatives, colors & even more unsavory things to be mixed into your food. Eat things that look like what they actually are. Whole grains, like brown rice, are preferable to bread, for example. And where might you get these whole foods? Well that leads me to tip #2!

2. Park with Care:  

  • Choices are certainly limited when you’re living out of a truck cab–don’t limit yourself further by stopping only at rest stops and fast-food joints. The limited (and what tends to be unhealthy & overly-processed) selection is just setting you up for failure.

    Instead, stop at grocery stores or farmer's markets along the way. You’ll find a much wider selection of whole foods, and for better prices! If you absolutely HAVE to grab a snack at a rest stop, grab a pack of nuts or sunflower seeds instead of a bag of chips, unsalted is preferable. And grab water instead of soda, that’s a no-brainer!

3. Pack Smart, Snack Smart:

  • Bringing along healthy, delicious snacks is another way to set yourself up for success. Yogurt, hard-boiled eggs, hummus with veggies are all protein-packed, filling, and scrumptious–if you have a mini-fridge! If not, bring dry goods like unsalted nuts and seeds, nut butters with sprouted bread, fresh berries, fruit leather, seaweed or kale chips–I could go on forever, baby!

    Some of these may sound foreign, but they’re becoming readily available. They’ll wake-up your tastebuds (I can tell you from experience), and they’re INFINITELY HEALTHEIR than the same, boring snacks you’ve been eating your whole life! Be bold, try new things, & find what works for you!

4. Start Juicin’:

  • The perfect way to consume a TON of fresh fruit, veggies, & herbs, right in the palm of your hand. Juicing works for truckers, it’s a fact. Google it, you’ll find truckers who’ve shed hundreds of pounds and beaten chronic illness by juicing on the road. If you’re trucking for a few days at a time, you can “pre-juice” at home and store it in air-tight jars in your mini-fridge. Just grab and chug–wheel in one hand, juice in the other.

    However, juicing on the spot is best, the fresher the juice the better! Juice recipes are easy to find online, and they’ll not only cover your 7-a-day, but they’ll detox your body while flooding it with the enzymes, minerals, and vitamins it craves.

5. Fermented Foods:

  • Sounds gross, at first, until you consider that some of the finer (or should I say, winer!) things in life are fermented. Fermented foods are not only easy to bring on a road trip (because they’re preserved in jars!), but they have amazing health benefits too. The lacto-fermentation preserves nutrients and makes them more readily-digestible. You’re likely already eating these foods without realizing it!

    Pickles, for example, are a healthy fermented food, along with sauerkraut. Look for ones that have been lacto-fermented, rather than vinegar-based. Not as common is kimchi, a spicy fermented cabbage which is becoming more common in the US every day! You can also drink the benefits of fermentation with kefir, a yogurt drink, or drink kombucha! (Don’t worry, the alcohol content is non-existent.) Made from fermented oolong tea, kombucha is a fruity, delicious, gut-loving alternative to water. Droves of people swear by kombucha because it improves digestion and boosts your energy! 

Take these 5 tips on your wellness journey, and use them to make better choices. Choice, being the keyword. No one can dictate what’s best for you. Break the grooves of routine, do some self-discovery, & reforge new, healthier habits that nourish your body!

And if you feel like back-sliding, gather some inspiration from our former blogs & remember: if you don’t finish your broccoli, the ExpressTruckTax Support Heroes will send you to bed without dessert!

5 Tips for Healthy Trucking

5 More Tips for Healthy Trucking

Even More Tips for Healthy Trucking: Ripped Edition

Part 4: The Return of the Tips


Read More »

Wednesday, August 19, 2015

#Wellness Wednesday: Taste the Rainbow

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Managing your health on the road takes a lot of dedication and hard work, but the reward is definitely worth it.

Having to remember everything you can and shouldn’t eat may seem like a nightmare in the beginning, but always remember that it’s a safe bet to stick to fresh food, especially when it comes to snacking.

While fresh food and being on the road don’t seem to get along very well, choosing a variety of fruits and vegetables from the produce section will help you out in the long run. Plus fruits and vegetables are resilient, and can be kept unrefrigerated for a number of days.

But what exactly should you choose to begin your wellness journey? Well, Trucking Nation, it’s time for you to Taste the Rainbow.










Red fruits and vegetables are filled with antioxidants to help your body detox. The darker the red, the higher the antioxidant. Though, that goes for any dark colored fruit or vegetable.

Red Peppers - These peppers are red bell peppers, not to be confused with spicy red peppers that could do some serious harm your tastebuds. They’re great for snacking, and they’re filled with nutrients. Not to mention they’re a great healthy replacement for french fries. Red peppers can keep for 2 days unrefrigerated.

Baby tomatoes - Not only are baby tomatoes sweet, they’re also healthy! They keep for 2 days without being refrigerated, and they can replace other unhealthy snacks like tater tots.

Red Delicious Apples - An apple a day keeps the doctor away! And with apples, especially ones of the red delicious varieties, you get a crisp, sweet snack that will fill you up. Apples can keep for 2-4 weeks without being refrigerated.








Orange fruits are high in vitamin C and vitamin K, both of which are required for a good immune system, to fight off scurvy, and have healthy eyes to see the road.

Oranges - Oranges can keep for 2-3 weeks without being refrigerated. And they’re filled with vitamins to keep you healthy on the road. Plus, they offer a much needed boost to stay awake naturally, without having to drink energy drinks.

Orange peppers - Much like their red counterpart, orange peppers are also filled with antioxidants, but they have a light fruity taste. And the crunch and freshness will have you disowning chips in no time at all. They keep for 2 days without refrigeration.

Carrots - Carrots are filled the vitamin K, which is good for your hair, skin, and fingernails. Plus, they’re super healthy, and they taste great. If you’re not a fan of the harsh crunch of carrots you can drink carrot juice, which is just as good and super tasty. Carrots can last 2 days without refrigeration, and carrot juice only needs to be refrigerated after opening.








Yellow fruits and vegetables are sweet, sour, and mostly tropical. They also contain enzymes that can reduce the risk of severe illness, as well as help lower cholesterol.

Yellow peppers - These peppers are very similar to orange peppers with the same light fruity taste. Sliced, they pack a crunch that will have you coming back for more. Any type of colorful bell peppers can be the best snack when you’re on the road. They keep for 2 days unrefrigerated.

Bananas - Bananas are filled with vitamin B6 and potassium that can help you stay awake, and prevent painful cramping. Plus, they’re filled with fiber and vitamin C! Bananas are basically a pre-packaged super delicious superfruit. They can also last 2-7 days without being refrigerated.









Cucumbers - Cucumbers are filled with antioxidants and vitamin K to help your body detox, and keep your eyes, skin, and fingernails healthy. And if you slice them up with a little bit of salt, they’re just as good as potato chips. Cucumbers last 2 days without refrigeration. If you’ve sliced them, they will expire the same day.

Avocado - Avocados are a miracle fruit. Filled with fatty acids, antioxidants, fiber, and vitamin K, they’re super healthy for you, and they’re very filling. And with a consistency similar to ice cream, you can eat them with a spoon right out of the skin. Avocados last 3-4 days without refrigeration.








There are technically no blue or indigo fruits, even blueberries are considered purple. Which is why we’ve lumped the last three colors in the health rainbow together to give you some amazing antioxidant packed berries that make great snacks.

Blueberries - These tiny little berries are packed with antioxidants and vitamin K with little to no calories at all. And they taste great! Anything that can make you feel good and taste great at the same time is definitely worth a try. Blueberries last for 2-3 days without being refrigerated.

Blackberries - Blackberries are filled with vitamin C, fiber, and antioxidants. As a dark berry, they taste sweet, and contain a lot of much-needed nutrients. They last for 2-3 days unrefrigerated before expiring.

Grapes - Grapes have a low GI value, and can help with better insulin regulation, and blood sugar balance. Not to mention they improve skin health, heart health, and can aid people who are on calorie-restricted diets, or people who crave sugar but cannot have it. Grapes can last 3-5 days unrefrigerated.

You can still buy whole grain sandwiches, cheese, and pepperoni sticks, but when it comes to snacking you should definitely stay fresh and keep to the rainbow.

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 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, October 28, 2015

#WellnessWednesday: Tips to Eliminate Driver Fatigue

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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.

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Wednesday, January 6, 2016

#WellnessWednesday: 10 Tips to Keep Colds and Flu Away

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It’s that time of year, Trucking Nation. Yes, we know the holidays are over, but cold and flu season is well under way! We also know that you don’t need any extra down time, so we’ve gathered several tips on how to keep those cold and flu viruses from taking up residence in you.

Consider these ideas as preventative maintenance for your body. Some are common sense—others might not seem so obvious at first. All will keep you healthy and feeling good.

  1. Frequent hand washing. Your hands are magnets for germs, and germs carry viruses. Consider all the things you touch every day that others also touch. You can easily see how germs can end up on your hands. And since you touch your eyes, nose, and mouth, where most viruses enter the body many times every day, keeping your hands clean is essential for keeping those viruses from infecting you.
  2. Keeping surfaces clean. As we just said, there are many places that others touch every day that you also touch. By keeping doorknobs, sink handles and knobs, keyboards, etc. as clean as possible, you can minimize the number of germs that you come into contact with each day.
  3. Avoiding touching public surfaces. Avoid those areas in public that either you can’t or aren’t practical to clean. Places like card pads in stores, pens, and again, doorknobs, just to name a few, can be loaded with germs. For those times you can’t avoid touching such surfaces, carrying hand sanitizer can keep the germs you come into contact with during the day to a minimum.
  4. Stop biting your nails. Believe it or not, germs love to hide under your nails. Biting them allows them to enter you body more quickly.
  5. Exercise. Regular exercise boosts your immune system, and your immune system is what fights those germs that you weren’t able to avoid.
  6. Hydrate. Your body thrives on water, and a strong body means a strong immune system. 
  7. Get enough sleep. Making sure you’re getting 8 to 10 hours of sleep a night is yet another way to keep your immune system strong.
  8. Eat Healthy. A diet rich in fruits and vegetables and lean meat will also keep your immune system at its best.
  9. Use a humidifier. Germs thrive in dry air. Keeping the air around you humid will minimize the germs in your environment, and also keep your body’s airways from drying out, thereby keeping germs from invading your body.
  10. Get a flu shot. When all else fails, a flu shot may be your last line of defense. Many insurance plans pay for them, and you can get immunized against the flu at most pharmacies.
These tips are not meant to be exhaustive. There are many other ways to keep yourself healthy and cold and flu-free this winter. Keep yourself informed, and most of all, stay healthy!


Our support team is available if you have any questions or concerns about ExpressTruckTax. Call us at 704.234.6005 or email us at support@expresstrucktax.com.

Join the conversation on our Facebook page and on Twitter! Let us know how you’re doing the cold and flu season, and if you have any tips we’ve missed for staying healthy this time of year.

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Friday, December 16, 2016

Are You Healthy Enough To Keep On Trucking?

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One of the biggest concerns on the road is safety. Everyone passes accidents big and small, and we’re sure you have a good amount of stories of about the crazy things you’ve seen happen on the road, that caused traffic to back up for miles. We’re also sure that you don’t want to be the reason for or involved in one of those accidents.

Truckers need to know when to drop off their last load and hang up their keys, before their health declines and affects their driving. Know the health risks associated with aging truckers in order to be able to live a healthy lifestyle, and when to call it quits to spend the wonder years with your wife, children, and grandkids.

Health Risks Associated With Aging Truckers Include:

Sleep Deprivation

Sleep deprivation, which we know, eye roll, you’ve heard about how driving tired is dangerous your whole life, and they hammered that fact home in driving school, but it actually leads to a lot of issues behind the wheel.

Most truckers get 6 hours of sleep or less a night, which is fine for the young bucks who remain energized and alert, and you might say well coffee helps you stay awake, but with age comes exhaustion.

Driving while exhausted impairs judgment, visions, decision making, affects short-term memory, increases aggression, and more. If you’re too tired you don’t need to be filled with road rage, leaving skid marks all over the road. Make sure you get the rest you need to have the energy to safely keep driving.

Obesity

The next one, obesity sneaks up on you. One day you’re enjoying a super-sized meal as per usual, then the next day your jeans are too tight. Now it’s great to be fat and happy, we aren’t body shaming. Heck, it’s even healthier for some people to have meat on their bones. However, there’s a fine line between fat and happy and at risk.

Obesity takes years off of the life with all the pressure it puts on your heart and leads to heart attacks, high blood pressure, strokes, and more. Now we aren’t saying do a 100% diet change and run 10 miles a day, simply make a few changes here and there.

Go for something healthy like fruit or nuts to snack on instead of chips and sweets. Don’t go for the burger and fries and steak every time, pick a salad, wrap, or grilled chicken option instead. Places like Denny’s and Waffle House do have smart heart options.

Also, try to get your blood pumping a little. Take a 5 to 10-minute walk around the truck stop store every time you stop to use the restroom and look up ways to do light strength training in or around your rig.

Smoking

Do you smoke? Over half of truckers do, so there’s over a 50/50 shot that you do. We won’t bore you with the usual facts you’ve heard over the years about smoking causing cancer, ruining your skin, and taking years off your life, but there are a few things for smokers to consider.

Smoking ruins your sleep. On average smokers sleep even less than nonsmokers do, increasing levels of exhaustion and driving impairment. It also raises your blood pressure, leading to an increased risk of heart attacks and strokes. So, if you want more energy to add more years of safe driving under your belt, with a healthy heart consider kicking the habit.

Also, are you prepared for the ill effects of smoking? If you do get cancer or one of the other major health risks associated with smoking can you handle more time in the doctor’s office for treatments and less time on the road due to being sick? Will your insurance handle the bills and will your family be alright financially if something happens to you?

At the end of the day take a look at your pack of cigarettes and ask yourself if those death sticks or worth harming your quality of life or not.

Depression

You may not have realized it, but some truckers are sad. With long hours on the road that are often spent alone, they get disconnected from other people. Then with added factors like obesity, sleep deprivation, and a smoking addiction can lower self-esteem.

Can you handle the hours alone on the road, or are you ready to retire and spend quality time with your family? A few ways to entertain your mind and keep your spirits high include talking to your loved ones. Call your family daily and see what they’re up to. Develop good relationships with your dispatcher and fellow truckers.

Plus, to feel good about yourself you can listen to educational podcasts or add some reading material to your routine before bed to learn and entertain your mind. This way you won’t feel like you’ve wasted your brain with endless hours of boredom.

You can also eat a little healthier, take a walk in the sun, or add a little exercise to your day to naturally feel better with some nutrition and by getting your blood pumping a little. You’d be surprised by how much better you can feel by making a few minor change to your routine.

Keep on Trucking!

We know you aren’t ready to give up the freedom of the open road. Heck, trucking is in your blood, what would living be without it? However, your health and family are also things to consider. Make sure you’re taking good care of yourself to add more years on the road under your belt, and to have a long time enjoying quality time with your family during retirement.

Be sure to share with us your tips on staying healthy while on the road in the comment section below and learn more tips about trucking at ExpressTruckTax.com.
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Thursday, November 8, 2018

Healthy & Simple Recipes For Truckers On The Road

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Healthy & Simple Recipes For Truckers On The Road
There is nothing like a hearty, healthy meal after a long day on the road. If you have a slow cooker, here are some simple recipes any trucker can prepare in their truck. Cooking your meals while on the road is not only the healthier option–– it will save you money!

3 Easy and Delicious Trucker Recipes
Chicken and Vegetable Soup

This recipe is excellent for those long winter months we have ahead of us! The secret to this recipe is curry powder. It adds depth of flavor and turns the soup golden yellow, not to mention delicious!

Author: Summer Smith

Ingredients:
  • 3 bone-in, skin-on chicken breasts, skinned and excess fat trimmed (about 1 1/2 pounds)
  • 4 cups low-sodium chicken broth
  • 3 medium carrots, sliced into 1/4-inch-thick rounds
  • 3 medium parsnips, sliced into 1/4-inch-thick half-moons
  • 2 stalks celery, peeled and finely sliced
  • 1 medium onion, chopped
  • 1 2 -inch piece Parmesan rind
  • 1 teaspoon yellow curry powder
  • Kosher salt and freshly ground black pepper
  • 1 cup frozen peas
  • 1/2 cup loosely packed fresh dill fronds, chopped (about 1 small bunch)

Instructions:
  1. Combine the chicken breasts, chicken broth, 2 cups of water, carrots, parsnips, celery, onions, Parmesan rind, curry powder, 1 teaspoon salt and a few grinds of black pepper in the insert of a 6-quart slow cooker. Cook on low for 8 hours.
  2. Remove the chicken breasts. When cool enough to handle, shred the meat (discard the bones) and add back to the soup; add the peas and dill. Season with salt and pepper.
For more information: | CDLLife |

Chicken and Dumplings

How about a little comfort food tonight? This easy-to-prepare recipe can be prepped in your truck and will satisfy your craving for some good ‘ole-fashioned comfort food.

Author: Crockin Girls

Ingredients:
  • 4 chicken breasts (boneless, skinless). You can also use a store-bought rotisserie chicken
  • 2 tablespoons of butter
  • 1 can of Cream of Chicken Soup
  • 1 can of Cream of Celery Soup
  • 3 1/2 Cups of chicken broth
  • 1 onion, finely diced
  • 1 cup of celery, diced
  • 1 cup of carrots, diced
  • 2 chicken bouillon cubes
  • 10 ounces of can of biscuits, but you can make your own

*When I make this at home, I use 1/2 block of cream cheese and 1 cup of sour cream.



Instructions:
  1. EXCLUDING THE BISCUITS put all ingredients in, then cover and cook on LOW for 8 hours.
  2. About an hour (give or take) before serving, remove chicken and pull into pieces and return to the soup mixture.
  3. Place the torn biscuit dough in and cook until the dough is no longer raw in the center.

For more information: | Crockin Girls |



Sweet and Sour Chicken

Craving Chinese food? Well, this is the recipe for you!

Author: Summer Smith


Ingredients:

  • 1 pound chicken 
  • 1 egg 
  • ½ cup regular flour (or try almond meal for a healthier option) 
  • 1 tbsp oil 
  • 16 oz can tomato sauce 
  • ½ cup water 
  • 2 tbsp apple cider vinegar 
  • 2 tbsp brown sugar 
  • 2 tbsp soy sauce 
  • 2 tbsp ginger 
  • 1 small onion 
  • 1 red pepper 
  • 1 bag pre-cut broccoli 
  • 1-1 ½ cups pineapple 

Instructions:

  1. Add egg, flour, and oil to slow cooker 
  2. Add chicken 
  3. Let chicken cook for 1 hour on high 
  4. Add tomato sauce, water, apple cider vinegar, brown sugar, soy sauce, and ginger 
  5. Add onion, pepper, broccoli, and pineapple 
  6. Stir until everything is mixed well and covered 
  7. Set on high for 2.5 more hours (Time varies with your version of crock pot – If cook on low then needs to be 4.5 hours) 
  8. Can serve over rice 
For more information: | CDLLife |


We hope you have enjoyed these easy and healthy trucker recipes you can prepare in your rig while on the road!


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Wednesday, October 14, 2015

#WellnessWednesday: Managing Stress on the Road

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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!

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Wednesday, August 26, 2015

#WellnessWednesday: Making Better Fast Food Choices on the Road

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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!  

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Wednesday, August 20, 2014

#WellnessWednesday Part 4: The Return of the Tips

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With just a week and a half until the Form 2290 filing deadline, we need some extra wellness in our lives now more than ever!

ExpressTruckTax has already eliminated any dread you may have felt when filing taxes before (because we’re just awesome like that). And in today’s blog, we’re going to help eliminate another problem that plagues the Trucking Nation: back and neck pain!

Stuck behind the wheel for hours on end, it’s not surprising that most truck drivers experience chronic stiffness and pain. That’s where we come in–the Heroes at ExpressTruckTax have always got your back! If we could reach through the phone and massage your aching spine, we would. But since the
technology isn’t quite there yet, these tips will have to do instead!

So for Part 4 of our #WellnessWednesday series, here are 5 quick tips for booting that pain in the neck (and back).
  • 1. Empty your Pockets: Cell phones, wallets, receipts, what’s in your pockets? The answer should be “nothing.” Stuffing your pockets, especially your back pockets, leads to lots of pain in the long run. It’s like the Princess and the Pea, if your phone and wallet were enormous peas. Sitting on those items for hours at a time throws off your alignment and puts pressure on your back. For immediate relief, try storing your gadgets in the glove box or any other cubby near by. 
  • 2. Sit at the Right Angle: You’ve had practice sitting your whole life, but are you doing it wrong? It sounds crazy, but there’s actually a right and a wrong way to sit. And good posture isn’t just for looking fancy! It’s far better for your spine. Adjust your driver’s seat so that your back is straight and your knees rest at a 90 degree angle for optimal alignment. Some seats also have a rocking function if you can’t sit still for that long.
  • 3. Float on Air: Your driver’s seat may not be the most comfortable chair in the world. While tearing it out with a sledgehammer may not be a viable option, there are ways to make it comfier! Why not try levitating...on a memory foam pillow! Memory foams puffs up with air and contours to your body, creating the perfect custom cushion for your backside. Gel seat cushions are also on the market. Try them out and see what you fancy!
  • 4. A Loose Dress Code: Tight-fitting clothes may be the fashion, but they aren’t suited for the trucking life! Comfortable, loose-fitting clothes are the way to go! Ill-fitting clothes, or undergarments, can lead to stiffness, stomach pain, and just general discomfort. Nobody's got time for that!
  • 5. Take a Hike, Buddy!: Seriously, walking is a miracle worker. It’s easy & free, you can do it nearly anywhere, and the benefits are endless. It may be tempting to spend your breaks lounging in the sleeper catching up on Netflix, but doing a quick lap around the truck stop will increase circulation and give you a chance to stretch out!
As always, these 5 hacks are just the beginning. Stretching, yoga, back support belts are all great ways to keep your spine in line.

So how do you stay loose and limber while trucking? Let the ExpressTruckTax team know. We love hearing ideas straight from you, the pro’s! Remember, sharing is caring.

#WellnessWednesday Part 5: Eat, Drink, & Be Healthy!

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Wednesday, July 22, 2015

#WellnessWednesday: Smoothies on the Road

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At ExpressTruckTax, we’ve been celebrating summer with our Summer Series of Giveaways. Every few weeks, we raffle off a prize to one lucky e-filer, and from now until the end of July, you can win a travel blender! Perfect for making delicious and nutritious smoothies right in the cab of your truck.

All you need to do is e-file with us and “Like” us on Facebook, and you’re entered to win an awesome Hamilton Beach Single Serve Travel Blender!

In honor of our current giveaway, this week’s #WellnessWednesday will feature some great smoothie recipes for truckers!

Carrying around food items that need to be refrigerated in a truck can be a bit of a headache. But almost anything can be made into a smoothie, including, non-perishable food items and non-temperature sensitive fruit.

So grab yourself a bag of ice and a cooler, and enjoy being healthy on-the-go!

These recipes are simple. In fact, most of them only require a few ingredients, a handful of ice, and a single-serve travel blender.

Peanut Butter and Banana Smoothie

Peanut Butter Banana Smoothie

3 tbsp of Peanut Butter
A single medium-sized banana, sliced
A handful of Ice
1 cup of Milk, ½ a cup of Kefir, or ½ cup of Yogurt
Honey to add sweetness


For a thicker smoothie, choose the kefir or yogurt option. If you prefer smoothies with a thinner consistency, go with milk. The peanut butter acts as a thickener for this particular smoothie anyway.

The best milk to use in situations where you’re travelling are single-serving boxed milk cartons. You can find them in the juice or cereal aisle of most supermarkets. They don’t need to be refrigerated until after you open them, so you can make a smoothie and get a full serving of calcium all in one fell swoop.

Making the actual smoothie is easy. All you have to do is make sure you add the banana first (you don’t actually have to slice it, you can break it up with your hands), then add the peanut butter, before pouring in the milk and put a handful of ice on top. You can add any amount of honey you’re comfortable with. It all depends on your taste for sweetness. Then just blend it and enjoy!

Chocolate Peanut Butter Banana Extravaganza


Chocolate Peanut Butter Smoothie

  • A pinch Cocoa powder or a handful chocolate chips
  • 2 tbsp of Peanut Butter
  • A medium-sized banana, sliced
  • A handful of ice
  • 1 cup Milk, ½ cup of Kefir, or ½ of Yogurt
  • Honey to add sweetness


Like the last smoothie, this one also contains peanut butter so it will already be thick. You don’t have to use yogurt or kefir unless you want to.

To make the smoothie, if you use chocolate chips, place those at the bottom of the blender, but if you use cocoa powder, you will once again place the banana at the bottom. Then add the powder on top, the peanut butter, the milk, and a handful of ice. Blend and enjoy!

Banana and Green Smoothie


Banana and Green Smoothie

A handful of baby kale
A medium-sized banana
A handful of ice
1 cup of Milk, ½ cup of Kefir, or ½ cup of Yogurt
Honey to add sweetness


This smoothie could use a little yogurt to beef it up and make it a little smoother. But if you don’t have yogurt on hand, kefir, and milk work just as well.

Simply add the banana, a handful of baby kale, and some yogurt, milk, or kefir. Then you add a handful of ice and some honey for sweetness. This one could use a little extra sweetness, but it’s so, so healthy for you.

Protein & Banana Smoothie




Protein Smoothies

  • 1 pkt or 2 scoops of any protein powder
  • A medium-sized banana
  • A handful of ice
  • 1 cup of milk, ½ cup of Kefir, or ½ cup of Yogurt
  • Honey to add sweetness


Any protein powder will do, but the strawberry, chocolate, and peanut butter flavored ones usually taste best with bananas.

To make the smoothie just add the banana at the bottom, your protein powder of choice on top of it, and a handful of ice. For this one you don’t really need honey since you’ll be using a powder, but if you want a little extra sweetness, then do it. Those powders can taste a little better with a spoonful of honey. Now just blend, and enjoy!

The best thing about smoothies is that they’re filling, they help you save some money, and you can eat healthy on the road! All you have to do is push a button.

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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