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Mediterranean Inspired Tuna Fish

 

This can be done as a salad over romaine, cabbage or kale. It can also be done as a wrap or sandwich.

 

1 can tuna well drained (water) 
2 teaspoons of your favorite spaghetti sauce (Ragu Chunky Vegetable)


1 Red Onion chopped about a teaspoon chopped fine

 

1-2 teaspoons of feta or a slice or provolone


1 teaspoon of black olives (optional)

 

Black pepper for taste.

   

Drain the tuna well. Mix the ingredients and place on top of greens or in wrap or sandwich. Add the cheese at the end or on top. You can add a pinch of crushed red pepper for a little extra heat. Also if you like you can add a pinch of Italian Seasoning or some Parsley.

 

Copyright 2014 Tom "the truckerman" Kyrk.

 

Coaches Corner - Small Steps = BIG Results! 

  1. Eliminate one bottle of soda/day @ 240 calories/65 grams sugar(16.25 tsps) x 365 days/year = 87,600 calories/23,725 grams sugar(5931 tsps). This adds up to 25 lbs worth of calories!
  2. Walk one mile/day, burn about 110 calories, lower stress and gain energy! This adds up to 37,960 additional calories worth about 11 lbs. while also working your entire body and cardio respiratory system.
  3. Eliminate one unhealthy carbohydrate snack/day (candy bar, chips, cookies, cake, etc...) and save at least 210 calories adding up to at least 6 lbs. and a lot of sugar!
  4. Do 20 push-ups/day (any kind) and you will do 7,300 in a year! This is an excellent exercise working the entire upper body and abdominals. And, of course burns a few more calories.
  5. Eliminate one high sodium food/day @ approximately 800 mg adding up to 292,000 mg/year. This drastically reduces your risk for high blood pressure and heart disease. Ex: soups and gravies, soy sauce and other sauces, salad dressings, salami, bacon and other cured meats, cheese, pretzels, cheese puffs, popcorn, chips and other snacks, pickled foods, fast foods, table salt, etc.
  6. Stretch for 5 minutes/day. This increases blood flow, reduces back pain, reduces stress, increase energy, reduces risk of injury, etc.
  7. Add one high fiber food/day. This will reduce your risk of diabetes, help control blood sugar, assist in weight control, clean out the digestive tract, reduce risk of stroke, IBS issues, and heal skin problems. Ex: Beans, peas and legumes, broccoli, brussels sprouts, 100% whole grain products, apples and pears w/peel, berries, dries prunes, etc.


   

Drivers, No matter where you are on the road to better health a company health challenge or one that you set for yourself is a great way to get your wellness wheels turning. 

 

We are pleased to announce that Transport America professional driver Bonnie Rogers has won the Transport America's National Fitness Challenge. Transport America launched the 17 week fitness challenge earlier this year which concluded on May 30, 2014.  Rolling Strong was a partner on the challenge providing the first place winner with a trip to Las Vegas along with a workout session with me along with a photo shoot, and educational trip to the grocery store. Bonnie received 100,000 TA Rewards points in addition to her trip to Las Vegas. Way to go Bonnie! She shared her success story on our Weekly Wellness Call. Check out http://rollingstrong.com/CMS11/rs/Audio-Video.html.  

 

Over the past 17 weeks a total of 76 professional drivers with Transport America participated in the National Fitness Challenge using the FIT System and making their health a priority. Bonnie Rogers loss the most with (12.89%). Other Transport America drivers who participated and won top honors include Carl Woods (11.70%), second place; Steven Racinowski (11.54%), third place; and Sean Rogers (7.90%) in fourth. Congratulations to all participants! 

  

Don't forget to tell us what you are doing to get healthy. Share your Rolling Strong story and we will feature you in our next newsletter and/or have you join us on one of our future Saturday wellness calls. Tell me how you are Rolling Stronger at bob@rollingstrong.com  

  

Roll Strong,

 

 

 

 

 

Kroger's Molly McBride Shares Tips for 
Healthy Eating on a Budget 

 

Molly McBride, a registered dietitian who works for Kroger's call center in Cincinnati, OH, was on a recent Rolling Strong Wellness Call and shared some information for professional drivers out there who may need a hand in eating healthier but not breaking the bank to do so.  

 

Fresh food is always the best but being on the road may make that difficult.  Some of her tips to cost-effective healthy eating are looking at nonperishable items, frozen foods, and canned items.  Non-perishables include items that are shelf stable such as dry fruit, certain dairy, whole wheat crackers, and 100% fruit snacks.  Frozen food is second in line to fresh food as it retains the nutrition in the food.  Usually, larger quantities of frozen foods, such as raspberries, can be purchased at a cheaper price than a smaller quantity of fresh raspberries.  Canned items are a great choice as well but use extra caution as the food industry likes to add fat, sodium, and/or sugar to enhance flavors. 

 

Some other cost-effective tips include using coupons, frequent visitor cards, and buying and preparing food in bulk.  In this day and age, technology puts the world of coupons at our fingertips.  Kroger, for example, has an app that contains around 100 coupons at any given time.  Sunday newspapers and the backs of some receipts contain coupons as well. 

 

Many people believe in order to eat healthy, one must only shop organically or at whole food stores.  This is not the case.  Many grocery stores have store brands that are cheaper than the national brands.  Be a comparison shopper.  Look at the ingredients.  Many brands are the exact same thing only some come at a cheaper price.  Buying foods harvested in the current season is also a way to save money.  Bananas, certain types of apples, carrots, greens, and potatoes are usually some of the cheaper fruits and vegetables all year round.  Plain, whole wheat cereal, pasta, and bread and string cheese, yogurt, and cottage cheese are some great foods to incorporate for grain and dairy intake.  Using plant proteins versus animal proteins may be helpful if keeping food cool is a problem.  Great plant proteins include beans and nuts.  If keeping foods chilled is not a problem, then meat is a great source of protein as is fish, which also includes omega-3 fatty acids.  Slowly incorporating healthier foods into any diet will help a person's overall health.     

 

Tom Kyrk's "Road Tested Living"

 

 

As truckers we often often think outside the box to fix the problems we face, weather improvising repairs on our trucks, using duct tape to fix clothing, or other unique fixes. We seem to excel at finding solutions where others see only obstacles.

 

In talking with drivers, one of the questions I often get asked is what are ways to cook on the truck if I don't have the easy ability to heat up or cook stuff. For the next 2 or 3 months I will focus on recipes that require little to no cooking, and will be taking recipes and ideas we are familiar with and looking at them from outside the box.

 

This months "flexipe", is based on a recipe from Bob Perry for healthy tuna salad on the truck. Linda Caffee, a Rolling Strong ambassador, and I, not satisfied with an average recipe, and having a passion for good food. Took the basic recipe and gave it a gourmet twist to suit our taste and needs. The resulting recipe is the Mediterranean Inspired Tuna Salad. If you don't have tuna, you can substitute cooked chicken, either canned or leftovers from another meal.

 

When we go into truck stops we often see salad bars or prepackaged salad that helps to lock into our mind what "should" be in salad. Many have "good salads" with boring iceberg lettuce, and cold cuts that are not very good for us, or prepackaged pasta salads with many added ingredients such as fats and preservatives. Thus in trying to do something good for ourselves we end up doing something bad. As drivers, it can be a challenge to get to a grocery store for fresh ingredients. However we get to different parts of the country, with access to other things in season outside of our base areas. Go to your local veggie source to get inspiration for salad bases, such as red or green leaf lettuce, cabbage, kale, or even zucchini sliced into thin strips using a veggiti or veggie peeler. For toppings, fresh is always best, but you can always use things from the freezer section, such as lima beans, or peas for extra bursts of flavor or sweetness.

 

Linda and her adaption of this recipe, converted it into a wrap using green leaf lettuce. As her husband Bob, is on a gluten free diet. For me I took the approach of using the tuna salad, as a topping to my base of kale and cabbage. For a later meal I used the same tuna salad, and made into a wrap, using a soft tortilla shell. I added some kale and fresh tomato, along with some feta and little more tomato for my "sandwich". This recipe can be adapted by changing the cheeses, as well as additional seasonings, such as crushed red pepper for heat, or anything you enjoy. This Road Tested Recipe by Linda and myself, will hopefully inspire you to think outside the box with your own salads and other dishes this summer. Despite the challenges we face it is not as difficult as one may think to have a fulfilling life on the road, if one is willing to think outside the box.

   

Feel free to send me your suggestions to roadtestedliving@gmail.com. Ideas for articles and requests for recipes customized to your needs are gladly accepted.  

Rolling Strong | bob@rollingstrong.com | 1-602-692-2734

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