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April 18, 2019

Improving Diabetes

Commercial drivers have a tough job. They are away from their home, living in their truck or other unhomely arrangements. Furthermore, they are away from their support system. No matter how you slice it, it’s tough to eat on the road. This article will help give some recommendations on how to make it easy and help you create a plan to get off metformin.

Plan The Journey

Despite the challenges of living and working on the road, there is one thing commercial drivers should know. That one thing is called: Logistics. Metabolism and eating right can be a logistical challenge, but when you create a written plan and verbalize it to a support person you’re going to follow it better. If you have a long, tough trip and you need to get from one side of the country to another you are going to plan it out. If your health is deep down south in the pits and you need to journey to greener pastures, write out the plan for yourself and communicate it someone who cares about you.

Increase Muscle Mass

The need for muscle mass in diabetics and pre-diabetics needs to be encouraged more. We will discuss the obvious things next, but this article is transitioning from forgotten elements to a metformin elimination plan to the common things you hear about.

It’s really simple. The more muscle mass you have the better your body can utilize the sugar and carbohydrates you (and only you) are adding to your body.

Starting with low weight, low repetitions, low sets workout is critical. First, you need to form the habit of exercise. Then you need to get your muscles and joints used to the new activity and then you can focus on pushing it. If you need guidance, there are a ton of options for in-person training, small groups, and remote coaching. Please contact us if you need help. We have programs and are happy to refer you to someone else if our program doesn’t work for you.

Protein

You need carbohydrates and a small amount of sugar. When you eat protein with the carbohydrate, it helps reduce the impact the sugar has on your blood.

Reduce Sugar

Yes, reduce sugar. You probably already know this.

For Diabetics

CLICK HERE if you have a DOT Physical coming up to get your free pre-exam checklist.

Need More Help?

DOT Physical CDL Exam Grand Junction Colorado

If you try these or have tried these and you are not making progress, please reach out. There are additional ways to lower blood pressure beyond supplementing with beets or walking.

For instance, we offer a 12 month nutrition program specifically for commercial drivers. This is a remote program that helps drivers make one better choice at a time and often they lose weight. Our last commercial driver lost 40 pounds in 12 months. Call 970-712-8193 to schedule a free 10-minute consultation. And you get 50% when you sign up within two weeks of your last DOT Physical.

To schedule the most affordable DOT or CDL Physical Medical Exam in Grand Junction, CLICK HERE

Disclaimer

Only make the transition off of using Metformin under the supervision of the prescribing provider.

Filed Under: Corporate Wellness News Tagged With: cdl, make a plan, metformin, muscle mass, strength training, trucking, Weight loss

June 26, 2017

Highway Health Nutrition Program

DOT-Exam-Grand-JunctionAre you ready to ditch your diet attempts?  Reduce your medications?  Stop feeling so much pain when you get in and out of your seat?  Want to get rid of those achy joints from excess weight?  Ready to look and feel AMAZING but aren’t sure where to start (or REstart)?

Check out this 2-minute video here and let us know what the best part of this transformation could be for you: CLICK – IMPORTANT 2-MINUTE VIDEO

The transformational Highway Health Nutrition Program has arrived! The feedback we’ve had has been lifechanging. One client lost 13 pounds in 3 months and reduced triglycerides levels by 33%.  Another remarked he’s already making improvements in hydration and noticing he feels better with less headaches.

What is included?

It’s a habit-based program with daily videos, audios, articles, and optional workouts. The BIGGEST asset is that you receive UNLIMITED email access to your Certified Nutrition Coach. Coach Diana knows how to support commercial drivers (and supported her husband with losing and keeping off 110 pounds of excess weight). After all, she’s married to a trucker!

What is the commitment?

The Highway Health Nutrition Program is a 12 month commitment. You need long-term improvements, not 5-day crash fixes or 30-day challenges.  Besides, what do you do when those programs finish?  Most people immediately return to their old habits. What typically happens is people work hard for 1 week, but then fall off the wagon. This program is for drivers who really want to make change last and transform their bodies, lives, and families while keeping their career secure.

FREE Consultation

Curious?  Call Certified Health & Wellness Coach Susie today at 970-712-6059 and see if this program may be just the tool you need for your big breakthrough!

Email us at Admin@FirstAidOccHealth.com to find out more.  What are you waiting for? 😉

Filed Under: Corporate Wellness News

June 30, 2016

Eat Slowly for Weight Loss

“Don’t take such big bites!”  “Eat your vegetables!”  “Slow down and chew your food!”  Maybe you heard those words from your Mother while you were were growing up.  I know that I did.  As a child it sounded like momma was just nagging, and maybe she was, but it turns out to be good advice.  Research is showing you should Eat Slowly for Weight Loss.

Most of us think about food, A LOT.  What are we going to eat?  Where are we going to eat?  Who are we going to eat with?  Do we need to shop or cook before we eat and the list goes on and on.  Even though we spend so much time thinking about the food we are going to eat, or the food we just enjoyed, we seldom stop to think about what happens in our bodies after we eat, or why it matters.

Let me explain it this way.  Think of a symphony and all the different players that are involved.  It is like that in our bodies. It is complicated and beautifully precise.  Chewing is the first step of digestion and signals the rest of the digestive organs to prepare to play their parts.  As we chew the digestive enzymes, amylase and lipase, are secreted by the salivary glands and mixed with our food. Just like in a symphony, not all player are playing at the same time.  Chewing slowly gives time for the stomach to prepare to play their part by secreting stomach acids, mucus, enzymes, and bile.  Just an interesting fact.  The main acid secreted by the stomach is hydrochloric acid and it has the same pH as battery acid.  This not only breaks down our food but also destroys most of the pathogenic bacteria that we swallow with our food.

As partially digested food leaves our stomach and enters our small intestine it is mixed with alkaline bicarbonate – based fluid that originates in the pancreas and helps to neutralize all that stomach acid.  The pancreas also secretes the hormone insulin with is necessary to  digest carbohydrate.  The gallbladder stores bile, that is produced by the liver and aids in the digestion of fat.  The liver “inspects” most of our nutrients as well as pathogens and decides what to send on through our system for energy and what to destroy and eliminate from our body.

People eat food and not nutrients, so it is important to realize how different food choices affect our body.  For instance a glass of apple juice and a apple will both end up as glucose in our blood stream, however there are some key differences in their effects on our body.  Because of the higher fiber content in an apple it is eaten and digested much more slowly.  This results in less glucose being present in the blood at one time.  Less insulin is  released and less fat is likely to be stored.  The same comparison can be make between table sugar and whole wheat bread.  

Maybe you have heard the phrase “garbage in, garbage out” when referring to a poorly designed computer program.  Our bodies are no different.  Giving our bodies high quality, whole, live foods like fruits and vegetables does make a difference in our health and well being.  

So belly up to the table with someone you love and enjoy some great conversation and delicious food.  Chew slowly and let the symphony inside of you make beautiful music just for you.  Bon Apetit.!

Filed Under: Corporate Wellness News Tagged With: Eating slowly, Weight loss

June 13, 2016

Importance of Fish Oils for Commercial Drivers

The importance of fish oils for Commercial Drivers cannot be understated.  You have probably heard that having too much saturated fat in your diet is not healthy for you, but do you know why?  There are many reasons to strive for a healthy balance between saturated fat, Mono and polyunsaturated fats as well as Omega 3 fatty acids in your diet, and I am going to tell you just a couple of them.

Did you know that a 150 pound human body has approximately 100 Trillion cells and all of those cells must work together in order to promote life?  When we eat a diet high in saturated fats it makes the cell membranes more rigid and less flexible, affecting their ability to carry out cellular communication. By eating a diet with the proper balance of polyunsaturated fats and monounsaturated fats we help our cell membranes to remain more fluid and more flexible.

A great example of why it is important that our cell membranes remain fluid is the relationship between fluid cell membranes and insulin sensitivity.  When our cells are rigid and tightly packed they often have a stronger resistance to insulin, which leads to higher concentration of insulin in the blood. When all that insulin can’t get into the cell where it is needed to break down the glucose from the foods we eat, it increases our risk for developing Type II Diabetes and prediabetes.

Another cool thing happens when we include dietary Omega-3 fats in our diets, especially when we get it from fish oils.  Fish oils can cause our cells to break down fat in a different part of the cell than normal.  When fat is broken down  in the Peroxisomes instead of the Mitochondrion it causes more fat to be broken down to produce the same amount of energy.  This means that more fat is burned to do the same daily activities. If you are trying to maintain a healthy body composition that can be very good news.

Fish Oils Grand Junction DOT Physical

Schedule Your DOT Physical Exam in Grand Junction

We emphasize wellness strategies and are interest in your health and wellbeing.

Here is how the process works:

  1. Register and pay for your exam by clicking here
  2. Arrive ready to complete minimal paperwork
  3. We’ll do a thorough examination and determine your certification length
  4. You have the option of having us recommend wellness strategies that’ll improve your health

To make your life easier you can register and pay for your DOT Physical in Grand Junction, Colorado at www.dotgj.com plus save $

We also serve the following communities:

  • Delta
  • Montrose
  • Rifle
  • Palisade
  • Fruita
  • Parachute
  • Battlement Mesa
  • Moab
  • Green River
  • Glenwood Springs

Filed Under: Corporate Wellness News

June 10, 2016

Ways to help your diabetes

4 ways to help your diabetes:

  1. Eat your food slowly. The slower you eat your food the faster you get full and you eat less.
  2. Eat every meal and snack between meals so you avoid spikes in your blood sugar it will maintain your sugar levels.
  3. Look at your relationship to food, some people eat because they are bored, stressed, or upset so keep that in mind when you eat.
  4. Measure what you eat to the serving of the package labels.

Diabetes is when your body can’t produce insulin or not enough and it can cause your glucose levels to elevate. Over time other health conditions can develop associated with diabetes like:

  • Cataracts  (eye lenses clouding over)
  • Kidney disease
  • Heart disease or stroke
  • Nerve damage in the feet
  • Slow healing sores
  • Peripheral neuropathy: Damage to the peripheral nervous system
  • Postural hypotension- drop in blood pressure

What is your glycemic index on the foods that you eat?
The glycemic index is a system that ranks foods on a scale from 1 to 100 based on their effect on blood sugar levels.  Foods that raise blood sugar quickly have a higher number and foods that take longer to increase blood sugar levels have a lower number. The lower the glycemic index the longer you feel full.  When you are consistently eat foods with lower glycemic index scores you lose weight and decrease your risk of diabetes.

GI of 55 or less = low, GI of 56 to 69 = medium, GI of 70 or more = high        

 Exercising shouldn’t feel like a chore, it should be creative and have fun with it!

  • You should always begin with a warm up of light cardio five to ten minutes
  • Beginners do one set of twelve to sixteen reps of each exercise
  • Intermediate and advanced;  perform two to three sets of ten to sixteen reps with short rests in between
  • If you want to increase your intensity you can by adding weights or slowing your movements down
  • Always switch it up so you aren’t getting bored with the same routine

According to the Journal Applied Physiology you should get at least 150 minutes of physical activity each week.
Why should you exercise?

  1. Live longer
  2. Sick less
  3. More energy
  4. Sleep better
  5. Less Stressed
  6. Boost your confidence
  7. Better posture
  8. Improved memory

Schedule Your DOT Physical Exam in Grand Junction

Here is how the process works:

  1. Register and pay for your exam by clicking here
  2. Arrive ready to complete minimal paperwork
  3. We’ll do a thorough examination and determine your certification length
  4. You have the option of having us recommend wellness strategies that’ll improve your health

To make your life easier you can register and pay for your DOT Physical in Grand Junction, Colorado at www.dotgj.com plus save $

Filed Under: Corporate Wellness News Tagged With: CDL Physical, Diabetes, DOT Physical, DOT Physical Grand Junction Montrose Delta Rifle Glenwood, Grand Junction

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  • Although SCI has made efforts in other areas to reduce workers' compensation costs, our significant reduction in expenses is largely due to ART's program. OSHA VPP auditors called this program a Best Management Practice after auditing Sanmina-SCI.

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    EH&S
    Manager Sanmina-SCI

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    EH&S Manager - Milwaukee Facility
    Ball Corporation

Company Info

First Aid Occupational Health
2140 N 12th
Grand Junction, CO 81501

tel. (970) 712-8193

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