$70 Easy DOT Physical Exam Grand Junction Colorado

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.

Take Action

Look back at the last 24 months of your life. Are you making progress? Did you make progress in the past but no longer are gaining traction? If you have had success before, do not re-invent the wheel. Simply do what’s been helpful before. You already know how to do it.

If the last 24 months of your life appear like you are a hamster on a wheel not making progress, it’s time to do something else.

Call us at 970-712-8193 to schedule a free coaching consultation. We work with over 800 commercial drivers every year and understand the demands of the profession.

Disclaimer

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

Coconut Red Lentil Curry

Every once in while you come across a recipe that becomes a fast favorite.  Coconut Red Lentil Curry is that recipe for my husband Trucker Jim.  When it is simmering on the stove the whole house smells amazing and exotic.  I first tried this dish while on vacation in Costa Rica and came home and immediately started looking for a recipe.  I would give credit to the original recipe writer but can’t remember where I finally found it.  Then, of course, I made some changes of my own to accommodate food sensitivities and this the end result.  This recipe can easily be doubled and frozen in serving sizes to take on the road.  Trucker Jim says this is his favorite.

This recipe is filled with veggies, complex carbohydrate, healthy fats and yummy spices.  If you like you can add some chopped protein of choice like maybe some shrimp or chopped cooked turkey.  You will notice that the “red lentils” turn yellow from the curry.

grand-junction-dot-physical

COCONUT RED-LENTIL CURRY

1 medium onion, finely chopped

2 Tbsp olive or coconut oil

1 Tbsp finely chopped peeled fresh ginger

2 garlic cloves, finely chopped

1 tsp. ground cumin

1/2 tsp. ground coriander

1 tsp turmeric

 

1 tsp sea salt

1 (2 1/2- inch) fresh Jalapeno or Serrano chile, finely chopped  ( include seeds and veins for more heat)

2 cups  water ( I use homemade turkey bone broth)

1 1/2 Cups  dried red lentils (10 oz)

1 (13-14 oz) can of whole fat unsweetened coconut milk

1 lb of zucchini (2 medium) or yellow squash cut into 1/4 inch dice

1 cup loosely packed fresh cilantro sprigs ( optional of course)

 

Cook onion in oil in an 4-quart heavy pot over moderate heat, stirring occasionally, until edges are golden, about 6 minutes.nutrition

 

Add ginger and garlic and cook, stirring for 1 minute.

 

Add seasonings and stir for 1 minute.

 

Stir in liquid, lentils and coconut milk.  Simmer covered, stirring occasionally for 5 minutes.

Stir in zucchini and simmer, covered, until lentils and zucchini are tender, about 15 minutes.

Serve over rice.  I prefer wild rice. I also like to top the curry with a sprinkle of raisins, coconut, and peanuts. (all totally optional)

Yields 6-8 servings (main course)  Total time: 45 minutes

If you are making a large batch you can freeze the leftovers for later use or to take on the road with you.  Just fill the bottom of your container with rice and fill with Coconut Red Lentil Curry.  Warm in your crock pot of however you like.

Want more?

To learn more about healthy options for truck drivers, please visit www.truckertransformation.com or if you’re looking to lose weight feel free to join our FREE supportive Facebook group by clicking here.

Need a DOT Physical

If you need a DOT Physical or DOT Medical Exam and you’re in Grand Junction or Fruita Colorado, please click here to schedule and pay online.

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.!

Company Info

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

tel. (970) 712-8193

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