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The Ugly 8: Food to Limit to Avoid High Blood Pressure

High-Sodium Foods

High blood pressure can lead to a host of problems. Stroke, heart disease, eye and vision problems, painful edema…all of these can be career ending and even life ending problems for truck drivers. Gray Transportation wants to give you a list of foods to limit (we don’t like to say “never eat”) to lower your risk of high blood pressure.

Pickles- Give up the gherkins! Pickles are low in calories, but they are loaded with sodium. One medium pickle can have around 570 mg of sodium. The delay sodium limit is 2300 mg for the whole day!
Canned Chicken Noodle Soup- It may be good for a cold, but canned chicken noodle soup can have up to 880 mg of sodium in a one cup serving. And who eats just one serving?
Sauerkraut- Who knew? What’s a bratwurst without the kraut, right? Healthier. A half cup of Sauerkraut has about 13 calories, but it also has over 460 mg of sodium. Du meine Güte!
Fast Food French Fries- Sorry burger fans, but that tater is toxic! French fries still provide a large dose of sodium. A medium serving of fries has about 19 grams of fat and 270 mg of sodium. Never order fries with your canned chicken noodle soup!
Bacon- (Sorry about this one) Three slices of bacon (delicious, savory bacon) have 4.5 grams of fat and about 270 mg of sodium. Turkey bacon instead of pork is a “better” option. Make bacon a “special treat”, not part of every meal.
Frozen pot pies – Beneath that flakey crust lies trouble! A single pot pie equals a serving of about 1300-1400 mg of sodium. And about 35 g of fat! For you math folks, that’s over 50% of your daily recommended values for both.
Donuts – Who doesn’t love a donut? Just one donut those round and tasty breakfast treats packs in 200 calories with 12 grams of fat. So yes, those maple frosted donuts with bacon are a no-no. Again, sorry…
Booze- While alcohol may dull mind, alcohol causes the blood pressure to elevate. Worse news, it also damages the walls of the blood vessels, which leads to more health problems.

Gray Transportation cares about your health! Everything in moderation, and if you have to eat the bad (but delicious) stuff, balance it out with good stuff and exercise.

Naughty or Nice: Gift Ideas for the Truck Driver in Your Life

Gift-Ideas

Holiday shopping time is crunch time for many people, and can be a really stressful time if you have a truck driver or two on your list. Gray Transportation is going to turn that ho-ho-hopeless shopping experience into a great one with some really great gift giving ideas! So in more particular order, here is our awesome (you’re welcome) trucker gift ideas list…

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Staying Awake Better and Longer- Tips for Truck Driver

Staying Awake Better and Longer: Tips for Drivers

Most truck drivers will tell you that sitting alone in a truck can make the body and brain tired, especially on trips and routes you know “in your sleep.” Changing shifts and hours can also mess with your internal clock. So how can you legally and safely stay awake longer and better? Here are some tips from the professionals at Gray Transportation.

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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.

Wake Up and Stay Up

Being a trucker means we have to be alert all day, every day. There’s no room for error while on the road, so that means alertness is vital to our everyday livelihood. Gray Transportation is bringing you tips for ways to wake up and stay up while on the road. Today’s blog will be filled with helpful information for staying awake on the road, which could save a life.

Tips to Wake Up and Stay Up on the Road:

Keep your emotions in check. Whether you were cut off by a car just a bit ago or had a disagreement with the dispatcher. Don’t let the event get to you and affect your driving ability. The frustration will wear you down, so just let it go before it gets too distracting. Keeping your emotions even all around will help lower your likelihood for distracted driving.
Take a walk or get exercise. Early this year, we gave you ways to exercise while on the road, use those tips because they can also help to keep you awake on the road. While at a rest stop or the truck stop, take some time to walk around for 10-15 minutes. You’d be surprised at how much energy you will have after that. Physical activity is important each day, so take the time at your stops to stretch, exercise or walk around.
Don’t get overly exhausted. Some days in the truck are longer than others, so don’t let the long days exhaust you. If you feel as if you are dozing off a bit, don’t take the chance of falling asleep on the road. Pull over on an off ramp or the nearest rest area to take a 30 minute nap. You’d be surprised at the amount of energy a short nap can bring you.

Gray Transportation understands the importance of staying awake on the road so we hope these tips help while you are driving. Interested in driving for Gray? Find more information here.

Getting Fit on the Road

The spring season means many people are thinking of getting in shape or losing weight. Gray Transportation understands the difficulties of being on the road and trying to stay healthy. In March, we talked about how you can be a healthy trucker when it comes to food choices. This month, we are going to discuss how you can get fit on the road without going to the gym. No matter where you are on the road, whether it is the truck stop, rest area, or a gas station; you can get fit by following a few simple exercise tips.

Spend at least 15 minutes each day being active– You may not feel like doing push-ups or crunches, but you can at least walk around for 15 minutes per day. This can be easily accomplished on a break or while fueling up the truck. Consider doing a few laps on the inside or outside of the truck stop or walking along the path at the rest area. Rest areas are great for cardio because there are typically dedicated areas for walking.

Use your own body for weight lifting– You don’t need to be in the gym for strength training. Push-ups, crunches, and leg workouts can easily be done without extra weights. Try doing three sets of 15 push-ups every morning or before you go to sleep at night. Your arms will eventually gain muscle. Crunches are great for working your core, so do three sets of 20 crunches. Even the smallest steps to a fit life can help you reach your fitness goals on the road.

Gray Transportation encourages you to be active for at least 15 minutes each day. You will be amazed with the results of combining exercise and healthy eating. Contact Gray Transportation to join our team of successful drivers today.

So Now You’re a Truck Driver: Helpful Tips for New Truck Drivers

We have tips for new truck drivers so your career starts off well.

You may be a new graduate of the local CDL program, a new hire, and ready to get out on the open road for life’s new adventure. Gray Transportation is excited to have you on our team. We have gathered helpful tips for new truck drivers, so you can head in the right direction to a successful career.

Truck driving is a career that is like none other because it is rewarding, adventurous, and ever changing. Now that you are ready to get on the road and see where your career with Gray Transportation will take you, we have some helpful tips to be successful.

Tips for new truck drivers:

Don’t do your food supply shopping at a truck stop. If you are looking to save money, it is best to go to a local grocery store so you don’t bust your budget.
Always be conscious of other semi drivers and cars on the road. This may seem obvious, but other drivers are not always concerned about your safety. It is best practice to be cautious when passing fellow drivers. This goes for driving on the highway and in town during deliveries.
Be conscious of your eating habits. Set a goal to eat healthy on the road by choosing fruits and vegetables instead of chips and cookies. You will be better off and not bust your waistline. Many truck stops have tempting buffets, it is okay to treat yourself every once in a while, but not every meal.
Take note of which truck stops have laundry facilities. Most chain truck stops have decent facilities. You likely won’t have too many clothes in your truck, so plan when you will need to do laundry each week.
You can get exercise as a truck driver by parking farther away. The further you park, the more walking you will need to do. Not only does it feel good to get out of the truck and walk, you will also be bettering your health.

Do you have any other tips for new truck drivers? Let Gray Transportation know! If you want to work for Gray Transportation, we would love to have you on our team so apply today.

So You Want to Be a Truck Driver? What to Expect

So you want to be a truck driver? There is a lot that comes with the profession. Truck driving is not for everyone, but for some people it is a great career to be in. Gray Transportation is looking for qualified drivers who are ready for an exciting career in the trucking industry. We offer great benefits and experience pay. Whether you are new to trucking or have many years of experience, Gray Transportation is wants to work with you. In today’s blog, we will show you what to expect when truck driving and you can see if Gray Transportation is a good fit for your life.

What to expect if you are a truck driver:

Each day is different. You may be in Iowa in the morning and by the afternoon you are on the edge of Kansas making a delivery. Trucking is perfect for people who are interested in seeing the country through the front windshield. Being a trucker means you have to expect the unexpected and go with the flow.
You will have plenty of alone time. Depending on your personality, this can be a good or bad thing. Alone time can be therapeutic because you have time to think. Your alone time can help you love your job more, so if you enjoy solitude, truck driving with Gray Transportation is for you.
Trucking takes a lot of self-discipline. Trucking comes with deadlines and you have certain miles you must drive each day, so you need to plan your time wisely. Self-discipline will get you up in the wee hours of the morning and it will keep you pushing through those last 100 miles. If you have what it takes to keep on trucking, you have found the perfect career.

There are many benefits to truck driving with Gray Transportation. Now that you have a glimpse as to what to expect, we want you to join our team of skill truck drivers. It takes a special person to be a truck driver, so contact us today for more information.

6 Tips for Driving Safe in Storms

Take the right steps to ensure your safety on the road.

The summer months bring about weather patterns of thunderstorms, hail, high winds, and sometimes tornadoes. While these storms can be threatening when driving, there are steps you can take to ensure you and other’s safety on the road. Gray Transportation consists of over 125 trucks and 500 trailers providing on-time and safe deliveries of products. We take pride in our services and encourage you to contact us at 800-234-3930 for information on our delivery services.

Tips for staying safe in a storm:

Pay attention to weather forecasts as you are traveling to be aware of any approaching storms. Tune into the radio and listen for danger. The more you know, the more you can prepare.
If you are driving and hear a tornado warning or see a tornado, do not try to out run it. Tornadoes are unpredictable and can change direction quickly. You should seek shelter in the closest building. If unable to find shelter, lie down in a low ditch and beware of flooding that may occur.
Keep substantial distance between your truck and the car in front of you while driving during heavy rainfall in case of a sudden stop.
When in high winds, be aware of other cars around you, reduce speed, and correct steering. With a trailer attached, winds can be more problematic for trucks.
If you ever approach a flooded area, turn around. It is not worth the risk to attempt to drive through. You can cause your truck unnecessary damage and risk getting stuck.
Check your windshield wipers and tires frequently to ensure they are prepared for any storm.

Gray Transportation hopes you have a successful trip free from storms and danger. While we can’t control the weather, we can control our actions. Be smart and take steps to stay safe!

Three Best Truck Stops for Food and Hospitality

The right accommodations can ensure a successful stop.

Ensure you stop at only the best rest stops while traveling.

Gray Transportation knows that as a truck driver, some of the only respite you get is at rest stops across the country. If they’re not the best, it can drag down your mood. If you really enjoy the food and amenities offered, it can refresh you for the long road ahead. If you’re a truck driver or know someone who is, check out this list of the best truck stops in the Midwest and the country and make sure to stop by and enjoy them!

Iowa 80 Truck Stop

The Iowa 80 Truck Stop has private showers (24 of them!), delicious food and plenty of entertainment. The stop has a 60-seat movie theater, a trucking museum, an embroidery-vinyl graphics shop, a barber shop, a dentist’s office, and a truck wash. It’s pretty much a one-stop shop for all your needs. Gramma’s Kitchen, a nearby restaurant, has amazing comfort food. Make sure to try the breaded pork tenderloin sandwich when you’re there.

Find the I-80 truck stop at 755 I-80 Rd, Walcott, IA 52773 and Gramma’s Kitchen at 3408 N Plainview Rd, Walcott, IA 52773.

R Place Restaurant

If you’re looking for a great place to stop and enjoy some real food, this is the place. It’s open 24 hours, making it perfect for truckers, and it’s famous for its four-pound Premium Ethyl Burger. If you can eat the whole thing in an hour, it’s free. There are classic dishes like mac ‘n cheese, chicken fingers, wings and onion rings, as well as a bakery.

Find R Place Restaurant at 21 Romines Dr, Morris, IL 60450.

Johnson’s Corner

This restaurant/bakery/truck stop is known for its great hospitality. Its home style cooking can appeal to everyone, with its breakfast being rated as one of Time & Leisure magazine’s top 10 in the whole world.

Find this stop at 2842 SE Frontage Rd, Johnstown, CO 80534.

Gray Transportation wants you to have a great experience truck driving, so check out these truck stops if you have the chance!