Category: News

FAQ: How National Nutrition Month Impacts Truckers

With long stretches of highway and limited options, it can be easy to forget the importance that National Nutrition Month has on truckers. However, with obesity and heart disease rates at an all-time high for drivers, it has never been more important to consider reevaluating those quick diet decisions. To help you keep it healthy, Gray Transportation has the answers you need about achieving a beneficial lifestyle on the road.

What can I bring on the road that is healthy but won’t spoil?

As a truck driver, you will need to plan ahead. By packing meals and snacks that are better for you, you’ll be able to help maintain your weight. Bringing fruits as a snack is always a good idea, but if you’re afraid of them spoiling, you can bring canned fruits that are in their own natural juice with no added sugar. Anything whole grain is an important alternative to white breads, and tuna or sardines also come canned so they won’t spoil. You could also eat high fiber cereal. Make sure to drink more water and slow down on the sodas and energy drinks.

What are some appliances I can use to create my own healthy foods?

Try using appliances like portable coolers, lunchbox cookers, electric skillets, and mini slow cookers. While you drive, your dinner can be cooking so that it is ready for you when you have a break. Try using slow cooker liners to make cleanup easier. Electric pressure cookers are also a good utensil because you can cook potatoes, rice, oatmeal, and soups all in minutes.

How do I lose weight since I’m on the road all of the time?

Losing weight can be hard when you’re constantly driving. One way to help yourself with this issue is to count your calories. By limiting your intake, you can decrease snacking and allow your body to burn excess fat for energy. Additionally, try eating four to five smaller portioned meals per day instead of two or three main meals. This will help decrease extra calories and can give you the chance to plan healthier options instead of trying to find three big meals to fill you up. To combat inactivity, try exercising at pit stops by doing five to ten minutes of brisk walking to keep your body healthy.

How or where do I start when trying to become healthier?

When deciding to make a change, finding out where to start is always the hardest part. We recommend keeping it small. Switch out some unhealthy meals or snacks with healthier food groups and slowly try to eat smaller amounts at mealtimes. Don’t drink caffeine before going to bed and be sure to make time for a healthy breakfast. By incorporating these reasonable changes, you can make a big difference in your overall well-being.

At Gray Transportation, we put the health and safety of our drivers above the rest. Contact us with any questions or apply for one of our job positions today.

Why American Heart Month Impacts Truckers

At Gray Transportation, we put the health of our drivers above all else. Although truckers provide immeasurable service to our economy, life on the road does bring certain risks. Limited food options and long hours can lead to unhealthy diets and habits. To stay safe, Gray Transportation recognizes American Heart Month by looking at key preventative steps truckers can take to improve their health.

What Puts Truckers at Risk?

Every year, approximately 735,000 people suffer a heart attack in the United States. From this, habits such as smoking, high cholesterol and blood pressure, as well as limited exercise and excessive body fat, can further increase the risk of heart problems. With long hours, a sedentary lifestyle and unhealthy eating, truckers are twice as likely to be obese compared to other professions. Additionally, they are more likely to smoke and have increased blood pressure and high cholesterol, putting them at a high risk of complications.

How Can Truckers Prevent Heart Attacks?

By exercising regularly and maintaining a healthy diet, you can help improve your overall health even on the road. Although fast food options are the most common along stretches of highway, you can still find healthy options on the menu by substituting a side salad in place of fries, and ditching the burgers for grilled chicken. Instead of potato chips while you are driving, fill up on veggies like carrots or celery that still offer a satisfying crunch. Additionally, do not put off important exercises even if you are in a time crunch. By taking fifteen minutes each day, you can keep your heart healthy and increase overall fitness. Above all, avoid smoking or exposure to second-hand smoke.

How Do You Detect Complications?

In the event of a heart attack, time is one of the most precious variables in limiting damage. If chest pains or feelings such as squeezing or fullness persist, it is not a time to be cautionary. Although this can be as simple as acid reflux, it is important to seek professional assistance in order to rule out the possibility of heart complications, particularly if is paired with back or jaw pain. Similarly, shortness of breath, anxiety, cold sweat, dizziness, fainting, fatigue and nausea are also important triggers.

Although truckers face an increased risk of heart complications, with proper preventative care you can improve your health and decrease the threat. At Gray Transportation, we are committed to providing our drivers with the tools they need to stay fit on the road. Contact us today to find out more about hiring opportunities in the area.

Why Truckers Are Winter Warriors

The arrival of winter can mean holidays, family fun, and warm fires, but it can also signify a potential increase for danger on the road. Ice, snow, sleet and low temperatures can cause complications for even the shortest of trips. The impact of the winter season is particularly evident for truck drivers, as the long days spent on the road can become increasingly difficult. At Gray Transportation, we understand the commitment that truckers make each day. To show our appreciation, we offer these key reasons you should thank a driver this winter:

Inclement Weather

The next time you are contemplating driving in the snow, remember that a trucker has to get their job done no matter the elements. With the arrival of snow and ice, big rigs are at an increased risk of losing control. This puts, not only the driver in danger, but raises the hazard for everyone else on the road. Drivers must have the smarts, control and foresight to securely maneuver on these slippery highways to safely deliver their goods.

Holiday Deliveries

Every year, millions of Americans search the stores for the best deals on the perfect gifts for friends and family. In order to make this possible, truckers work tirelessly to ensure that each store is stocked. Due to the traffic of the holiday season, this can often correlate with earlier hours and longer days. It is this commitment that helps make this time of year possible.

Keeping the World Digital

With the increase of technology, more people are relying on online shopping to provide groceries, gifts and more. This is especially prevalent in the winter, when harsh weather slows outdoor travel. However, online orders don’t arrive magically. Every time you shop, you are helping employ a trucker. With rates of online shopping expecting to skyrocket in the next five years, truckers will continue to be a vital part on the execution of the digital world.

Although winter brings an abundance of obstacles, truckers stay committed to keeping America rolling. It is a direct result of their hard work and dedication that we are able to access the vital items we need each and every day. If you have what it takes to help make a difference, Gray Transportation is now taking applications for drivers. Contact us for more information on the benefits of joining our team.

3 Tips to Avoid Road Fatigue this Holiday Season

graytransportation_blog_tireddriver

With the arrival of the holidays, truck drivers are faced with increased workloads and longer hours. Due to this, sleep can further fall to the back-burner. According to the National Highway Traffic Safety Administration, the loss of sleep can contribute to 30 to 40 percent of all highway collisions. Sleep deprivation is constantly ranked as a top concern for both truck drivers and safety administrations. This holiday season, help keep the road safe with these important tips from Gray Transportation.

Treat Caffeine with Care

Although a day driving can seem impossible without assistance from caffeine, the stimulate is not a cure all. According to the Sleep Education foundation, caffeine not only makes it difficult to go to sleep but it delays your body’s internal timing. This reduces your total sleep time and limits the amount of deep sleep your body enjoys. To combat this, you don’t need to give up caffeine completely. Instead, try to practice moderation. Limit your intake to no more than 300 to 400 milligrams a day which equals about 3 to 4 cups of coffee (8 oz.).

Stop Smoking

Cigarettes contain the stimulus nicotine, which can disrupt your sleeping schedule. A study from the University of Florida found that for each cigarette a person smoked, they lost 1.2 minutes of sleep due to the nicotine’s stimulating withdrawal effects. Smokers also wake more frequently during the night and feel more restless in the morning. Even more alarmingly, smokers are 2.5 times more likely to suffer from obstructive sleep apnea as the act of inhaling smoke irritates the tissue in the nose and throat, causing swelling.

Maintain a Healthy Weight

About 65% of Americans are now overweight or obese and the condition is particularly damaging to truck drivers. As fast food restaurants and gas stations are often the only choice on long stretches of highway, it can be challenging to practice healthy eating habits. However, this can lead to complications. Not only does obesity lead to an increased risk of sleep apnea, but getting too little sleep actually helps cause weight gain as well. To fight this vicious cycle, make realistic changes to your diet. Switch from soda to water. To limit snacking during the day, avoid skipping breakfast. Even fast food restaurants now have healthier options, so trade in the bacon cheeseburger for a salad with grilled chicken. Also, don’t be wary of preparing your own food on the road. By using crock pots, you can control the ingredients you use, and have leftovers for the rest of the week.

The holidays mean increased time on the road which can come with potential risk of sleep deprivation. By using these tips, you can improve your sleep quality and increase road safety for yourself and your fellow drivers.

At Gray’s Transportation, our driver’s safety is always our number one concern. Find out more about joining our team today.

How to Maintain Good Health as a Truck Driver

Maintain Your Health as a Trucker Driver

As a truck driver, maintaining good health can be especially difficult. With a hectic schedule, long working hours, an overall sedentary lifestyle and poor food choices, the obvious list of culprits for common health problems is endless. However, with these standard health choices, your truck driver lifestyle could also be a healthy one!

Drink more of water – keeping your body hydrated keeps you fuller longer, preventing you from overeating on the road.
Choose complex carbs – instead of reaching for meals with white bread, bagels, pretzels or cereal, choose fruits, vegetables, nuts, seeds, and whole grains which keep blood sugar levels stable and slow digestion.
Get your breakfast in – they always say it’s the most important meal of the day, and for good reason. A healthy breakfast jumpstarts your metabolism and helps you control cravings throughout the day.
More healthy fats – most people think all fats are bad, but in truth, there are food fats that help fight disease and reduce blood pressure. Choose avocados, nuts, seeds, cooking with extra virgin olive oil and fish!
Natural is best – stay away from foods that are high in sugar, corn syrup or transfats. Your best bet will be foods that are as natural as possible, unprocessed and whole!
Be lean with protein – increase your intake of dairy, eggs, fish, beans, nuts and seeds. These foods are high in protein and will give you sustainable energy throughout the day.
Keep your body and mind working – for at least 30 minutes each day, you need to do something to boost your mood and boost your heart rate. Even a small amount of exercise each day will keep your mind and body in working order.
Diary your food – it sounds like a habit for a teenage girl, but knowing exactly what you’ve eaten for the day can be very beneficial. You will eat healthier if you’re more aware of what you’re consuming and when.

You don’t have to start all eight tips in one day, but you should give a few of these a try. You’ll see great benefits within the first week, at which you can start introducing a few more tips into your hectic lifestyle. If you have any questions about driving truck or would like to join our team, reach out to Gray Transportation today!

Top 10 Things to Bring on the Road

road trip items

Packing is a fine art. From personal care to truck maintenance, you have finite space for gear that will make your cross-country trip either a breeze or a headache. For young road warriors and veteran drivers alike, keep these ten essential items in your cab for a smooth ride:

Work gloves: This simple form of protection keeps our hands guards while unloading cargo or fixing small repairs.
Polarized sunglasses: Reduce glare, sharpen clarity in foggy conditions, and prevent eyestrain with polarized sunglasses. Keep a back-up pair stashed in the event of a break.
E-reader or tablet: Space in the cab is limited, so a streamlined piece of tech that stores books and digital entertainment is the efficient solution.
Emergency cash and checks: Drop your wallet while unloading? Credit card is declined at a gas station? Keep a ziplock bag of cash and a couple of checks stashed away for “oops” moments.
Baby wipes: From a quick freshen up to small cleaning tasks in and around the cab, baby wipes are a compact and multi-purpose cleaning option
Reflective clothes & flares: In the event of a break down, keep yourself safe on the roadside from passing cars with reflective clothes and cones that’ll help you see and be seen in nights and hazy driving conditions.
Extra pair of boots: You’ve just stepped in a puddle while unloading. You can either (a) drive barefoot, (b) sit in wet, chilly shoes for hours, or (c) make a quick change into a spare pair of work boots.
Slow cooker: Not only is it possible to eat healthy on the road, but it’s easy. Meat and fresh veggies can stew as you drive on a low power setting that won’t drain your engine’s battery, and your food will be ready when you are after a long drive.
Portable toilet & cleaner: Stuck in traffic? Rough driving conditions put you behind schedule? Missed the exit for the last rest stop for miles? Your portable toilet is the answer to your bladder’s prayers.
Seat cushion: Long hours on a standard seat can cause back aches and body stiffness. Invest in an ergonomically designed cushion that will pay for itself in total body comfort.

Since 1984, Gray Transportation has developed long-term relationships with truckers who make the freight industry thrive. Give us a call to get in touch with a team member excited to hear from you today!

How to Stay Connected to Family as a Truck Driver

blog

We love being truck drivers, but time away from family gets hard sometimes. Fortunately, in today’s technology age, there are many ways we can stay connected to our families. In today’s blog article, Gray Transportation identifies a few different methods for remaining close with your family and everything they have going on throughout the week.

VIDEO CHAT – Of course, the best way to stay connected to family is through video chat. However, reaching your family when they are home and you are at a convenient place in your trip to focus on the family can be complicated. We recommend setting a schedule with your family ahead of time so that they know when you are expected to be taking a break at the same time that they are home from their weekly activities.

Set a video chat schedule!

FACEBOOK/INSTAGRAM – Social media is a great way to stay connected with friends and family. Share photos from your trip and leave messages for those you’re thinking of while on the road. This will help your family share in your experiences throughout the week.

Share your experience on the road through social media!

VALUE HOME TIME – Most importantly, make your time at home memorable. What we mean is, use the time at home to connect with family as much as possible. This could be anything from going to a movie or playing golf to more affordable activities like playing soccer outside, going for a walk or going fishing.

Make memories when you are home!

MAKE IT FOR THE BIG MOMENTS – If you can, schedule in the big moments ahead of time with your manager. Make it possible to be home for that big birthday, football championship, spring music concert or prom walk-in.

Schedule ahead to be home for the big moments in your kid’s life!

These are just our ideas. We’re sure some of you have methods that work great for your family that weren’t mentioned in this article. We’d love to hear from you so please feel free to share your ideas in Facebook comments to help other truck drivers stay connected with their families!

Time to Get Up and Get on the Road: How to Kick Start Your Morning

Mornings can be tough. Not everyone is a morning person but when you are a truck driver, you may have to get up and get on the road bright and early. But the energy you have while driving throughout the day is determined by your morning routine. Gray Transportation offers these tips can help you be more productive and energized all day long even if you have a hard time getting up in the morning.

Don’t Hit Snooze: When your alarm goes off, adrenaline kicks in and your body is ready to get up. Those extra few minutes are not work confusing your mind and body. Hitting the snooze button throws off your internal clock and can mess up your entire day. Get up and get going.

Don’t Drink Coffee Right Away: What!? We know that coffee is the solution to a rough morning for many (most) people, but studies have shown that caffeine has a better effect on you after you have been awake a couple hours. Try starting your day with a glass of water to wake you up and kick start your metabolism. Then coffee. It’ll be okay, we promise.

Eat Breakfast: The first meal you eat each day determines your energy levels when driving and working throughout the day. Even if you don’t have a huge appetite, fill your body with protein to help wake it up with foods like oatmeal, fresh fruit, or drink a protein shake. Save the donuts for special occasions.

Exercise: It may seem counter intuitive, but starting your day with activity (when you have little of it) will increase your energy and speed up your metabolism all day. Simple stretching or yoga poses can improve your day if you can’t muster the energy to complete a full work out. Stretching wakes up your mind and body and is great before sitting behind the wheel.

Gray Transportation wants you to live a lifestyle that is as active and healthy as possible. We want you to be safe and happy out there on the road.

Keeping Our Drivers Heart Healthy: September is National Cholesterol Education Month

Gray Transportation wants all of our employees to live healthy. Sadly the trucking industry is not usually known for healthy lifestyles. We hope that talking about health and offer easy ideas for better health can change that, at least for our company.

September is National Cholesterol Education Month. What is cholesterol and how did I get it? Cholesterol is a waxy, fat-like substance that your body needs. We all have some and need some. The problem comes when we have too much of the bad kind and not enough of the good kind.

There are two kinds of cholesterol: high-density lipoprotein (HDL) the “good” cholesterol and low-density lipoprotein (LDL) the “bad” cholesterol. When we talk about having high cholesterol, we are talking about “bad” LDL cholesterol.

What does cholesterol do in the body? Too much cholesterol in your blood can build up on the walls of your arteries and form blockages. Those blockages may lead to heart disease, heart attack, and stroke. High cholesterol in the blood is one of the main risk factors for two of the leading causes of death in the United States; heart disease and stroke.

Bad news, seventy-one million American adults have high cholesterol. More bad news, only one-third of them have the condition under control.

What can you do? Get screened. Screening is the key to detecting high cholesterol. High cholesterol does not have symptoms and many (most) people do not know that their cholesterol is too high. Your doctor can do a simple blood test to check your cholesterol level with a blood draw screening. The National Cholesterol Education Program recommends that adults aged 20 years or older have their cholesterol checked every 5 years, more often if your numbers are high or you have a family history of high cholesterol.

You may need to have your cholesterol checked more often if your total cholesterol is 200 mg/dL or higher, your HDL cholesterol is lower than 40 mg/dL or you have other risk factors for heart disease and stroke. Talk to your doctor about diet and medication options.

Gray Transportation cares about your health. If you are looking to drive for a great local company, please contact us today.

Trick Yourself into Drinking More Water

Let’s face it, while on the road you do not want to make too many stops, so you avoid drinking water at all costs. Avoiding drinking water may seem like the best idea, but in reality, your body needs water to survive. Gray Transportation wants you to make a goal this month to drink at least half your body weight in water. You can do this by tricking yourself to drinking more water each day. It’s as simple as challenging yourself and setting a goal.

Trick yourself into drinking more water:

Add drinking water into your daily routine. If you already have a great morning and bedtime routine set, simply add drinking more water into the routine. Right when you wake up, drink a glass of water and do the same right before you go to bed. Your body needs to be hydrated 24/7 and can possibly help you sleep a little better at night and wake up easier in the morning.

Get a nice water bottle and mark it with time-oriented goals. Using a permanent marker, write times in which you should be done with the water. Set a goal that by noon, the entire bottle of water will be complete, then refill and start again. Find a water bottle that is at least 32 ounces so you are more likely to drink a higher quantity of water.

Add some flavor to your water so you’re more likely to drink it. So maybe you just do not like plain water. That’s okay because there are solutions to this problem. Add a few lemon slices or pick up a bottle of sparkling flavored water if you are trying to ween off soda.

Gray Transportation wants you to stay cool during the dog days of summer. If you are looking for a career change this July, contact Gray to learn about driving for us.