??xml version="1.0" encoding="utf-8"?> Back on the Road - StayFIT A Blog by TA & Petro Stopping Centers http://www.6ruoi.com/blog/ http://www.rssboard.org/rss-specification BlogEngine.NET 3.3.5.0 en-US http://www.6ruoi.com/blog/opml.axd http://www.dotnetblogengine.net/syndication.axd My name Back on the Road 0.000000 0.000000 Is Keto for me? <p><img src="http://www.6ruoi.com/blog/image.axd?picture=/2019 Blog Po/07-July/Ketogenic Diet Blog Graphic.jpg" alt="ketogenic diet infographic showing pie chart with fats, protein and carbs surrounded by keto food" width="881" height="563" /></p> <p>As we learn more about the body and the way it processes different types of food, new diets are formed to promote and enhance the health benefits of the new learnings. The Ketogenic Diet, or Keto, focuses on consuming good fats and reducing the carbs.</p> <p></p> <p>You&rsquo;ll want to consume 75% fat, 20% protein and 5% carbs which will change the type of fuel your body uses from carbohydrates to ketones - converted from the good fats you eat! Keto can help you lose more weight than a low-fat diet and has many other health benefits, all while you don&rsquo;t feel hungry. Some of the other benefits that Keto offers are improved cholesterol, blood pressure, and blood sugar levels. It can help with certain types of cancer, Alzheimer&rsquo;s, epilepsy, acne, Parkinson&rsquo;s and polycystic ovary syndrome and even help with brain recovery after an injury (source: <a target="_blank">Medical News Today</a>)!</p> <p>Think Keto may be beneficial to you? You&rsquo;ll want to avoid high carb foods like sugar, grains, rice, beans, potatoes, alcohol and most fruits and sauces (due to their sugar content) as well as unhealthy fats. Base the majority of your diet around foods like eggs &amp; dairy, meat &amp; fish, nuts &amp; seeds, healthy oils like olive, avocado or coconut oils, avocados, and low-carb vegetables. It&rsquo;s easy to make some of our main dishes into a Keto friendly meal by substituting Keto-friendly vegetables instead of the carbs or visiting our fresh salad bar! For breakfast, try an egg-based dish like our New California Omelet, perfectly stuffed with chicken, avocado, tomato, pepper jack cheese and topped with sour cream (Country Pride) or our New California Benedict - substituting a sausage patty for the English muffin or any of our customer favorite omelets (Iron Skillet). Stopping in for lunch or dinner? Order a burger with bacon and cheese! Order the Atlantic salmon or one of our Steaks grilled to your liking, paired with a side of cottage cheese or broccoli! These are just some tasty examples you could use at our restaurants, but what are some ideas you&rsquo;ve tried or would like to? Remember, a Ketogenic diet is great, but not for everyone. If you are not currently doing the Keto diet, you may want to check first with your doctor or physician before starting.</p> <p>Check out 16 foods to eat on a keto diet <a target="_blank">here.</a></p> http://www.6ruoi.com/blog/post/keto-diet-plan http://www.6ruoi.com/blog/post/keto-diet-plan#comment http://www.6ruoi.com/blog/post.aspx?id=47a64784-69b4-487a-8648-425c7de3b708 周三, 31 七月 2019 08:28:00 -0400 Restaurant StayFIT new diets health benefits Ketogenic Diet keto good fats reducing carbs carbs carbohydrates ketones lose more weight low-fat diet improved cholesterol blood pressure blood sugar levels cancer Alzheimer's epilepsy acne Parkinson's polycystic ovary syndrome brain recovery eggs dairy meat fish nuts seeds healthy oils olive avocado coconut low-carb vegetables keto friendly vegetables fresh salad bar omelet Country Pride Benedict Iron Skillet Restaurants Doctor Physician TAPetroRestaurant http://www.6ruoi.com/blog/pingback.axd http://www.6ruoi.com/blog/post.aspx?id=47a64784-69b4-487a-8648-425c7de3b708 0 http://www.6ruoi.com/blog/trackback.axd?id=47a64784-69b4-487a-8648-425c7de3b708 http://www.6ruoi.com/blog/post/keto-diet-plan#comment http://www.6ruoi.com/blog/syndication.axd?post=47a64784-69b4-487a-8648-425c7de3b708 Solving the Metabolism Problem, Pt. 2 <p><img src="http://www.6ruoi.com/blog/image.axd?picture=/2019 Blog Po/01-January/Siphiwe_Baleka_Posed_On_Truck_StayFIT.jpg" alt="Photo of Siphewe Baleka in truck parking lot" width="881" height="495" /></p> <h4>Eat the right food at the right time</h4> <p>What is the right amount of the right kind of food?</p> <p>When we eat food, there are three main ingredients that we call macronutrients. They include carbohydrates, fats and proteins. Now, fat in food has nothing to do with fat in the body. All that low-fat, no-fat, fat-free is a bunch of fat malarkey! If your goal is to prevent weight gain or lose weight, or more specifically, to burn fat and reduce your risk for metabolic syndrome and increase your life expectancy, then you are primarily concerned with carbohydrates and proteins.</p> <p class="sr-only"></p> <p>Carbohydrates are potential energy. They are fuel for the body. When you eat carbs, you are giving the body potential energy that is valuable. Think about it &ndash; don&rsquo;t we have to pay for electricity, for heating, for fuel? If you give your body valuable energy in the form of carbs, and your body doesn&rsquo;t need the energy right then and there because you are just sitting behind the steering wheel, then your body is going to just throw that potential energy away. Your body will store it as fat!</p> <p>It doesn&rsquo;t matter what the source of the carbohydrate is. Cookies, cakes, pastries, ice cream, fudge, candies, and all the sweet treats are carbs. So are all the sweet drinks &ndash; pop, sweet tea, sports drinks, and energy drinks. Your starches are carbs, too. This includes all the potatoes, potato chips, french fries, and hash browns. Carbs also include all the grains and cereals such as barley, oatmeal, white rice, brown rice, and quinoa. All the flours and products made from these grains and cereals such as pasta, crackers, white bread, wheat bread, and multigrain bread, too. Finally, carbs also include fruit &ndash; apples, bananas, oranges, grapes, etc. A lot of drivers, not understanding nutrition and metabolism, make nutrition mistakes that sabotage their weight loss efforts. I have heard so many stories of drivers who say, &ldquo;I need to watch what I eat.&rdquo; They switch from eating a small bag of potato chips, which has 27g of carbs, to eating an orange which has 27g of carbs! Your body doesn&rsquo;t care that you switched from potato chips to fruit. All it knows is that you just gave it 27g of carbs that it doesn&rsquo;t need at the moment, so your body stores both as fat! To make matters worse, some drivers will snack on fruit all throughout their shift, adding more carbs. If they didn&rsquo;t turn their metabolism on before driving, then all this fruit is getting stored as fat.</p> <p>Here&rsquo;s another mistake a lot of drivers make. Thinking that eating bacon and eggs is unhealthy, they switch to a &ldquo;healthy&rdquo; breakfast of oatmeal (carbs) with a banana (carbs) and a glass of orange juice (more carbs). For someone who wants to lose weight and is going to sit for the next seven-to-11 hours, this breakfast is not going to help.</p> <p>Thus, the right thing to eat is definitely not carbohydrates. So, what is the right thing to eat? The answer is protein. Protein, unlike carbs, is not a source of energy. Rather, proteins are the body&rsquo;s building blocks. Every cell, tissue, organ, and structure in the body is made from twenty-two amino acids that we call protein. If you want to build something that is going to last, you want to use strong material. You don&rsquo;t build your house out of straw, you use wood, stone or brick. The nature of these materials, of anything we call &ldquo;strong,&rdquo; is that it is hard to break apart. Compared to carbohydrates, protein is a lot harder to digest. In fact, the body has to work four times as hard to digest protein than it does to digest carbs. To do this extra work, your body needs energy. Where does the body get the energy to digest protein? Well, so long as you don&rsquo;t eat carbs with the protein, then the body will use the glucose that is in the blood. However, if you did you four minutes of moving with maximum intensity and you have burned all the available glucose, then the body will be forced to burn the stored fat. And it will take about three hours to do this. In this way, your metabolism continues to burn fat while you are sitting and driving! To prevent your metabolism from shutting down during the shift, just eat some protein every three hours while avoiding carbs.</p> <p>Finally, when I say eat some protein every three hours, I&rsquo;m not talking about eating a huge steak dinner. I&rsquo;m talking about eating a handful of nuts, a cheese stick, a little tin of tuna, eggs (anyway that you like them), Greek yogurt, cottage cheese, a bag of pork rinds (yep &ndash; all protein and no carbs) or some kind of jerky. If you want to eat a protein bar or drink a protein shake, then simply choose the one with the least amount of carbs.</p> <p>The 4 Minute Fit solution was designed to conveniently fit into the truck driver&rsquo;s environment and lifestyle. You don&rsquo;t need any special equipment, you don&rsquo;t even need to change clothes - you can do it anywhere at any time. Drivers cannot afford not to do it. My goal is to create a 4 Minute Movement among truck drivers to reduce obesity and increase the life expectancy of truck drivers beyond its current occupational low of 61-to-64 years.</p> <h4>Learn more about Four-Minute Fit with Siphiwe Baleka:</h4> <p><iframe title="video" src="https://www.youtube.com/embed/wtGnY4dcQTc" width="560" height="315" frameborder="0" allowfullscreen="allowfullscreen"></iframe></p> http://www.6ruoi.com/blog/post/solving-metabolism-problem-2-stayfit http://www.6ruoi.com/blog/post/solving-metabolism-problem-2-stayfit#comment http://www.6ruoi.com/blog/post.aspx?id=1db3f05a-9652-4a8b-9d50-baca6fbd201d 周二, 29 一?2019 09:50:00 -0400 StayFIT UltraONE StayFIT Siphiwe Baleka http://www.6ruoi.com/blog/pingback.axd http://www.6ruoi.com/blog/post.aspx?id=1db3f05a-9652-4a8b-9d50-baca6fbd201d 0 http://www.6ruoi.com/blog/trackback.axd?id=1db3f05a-9652-4a8b-9d50-baca6fbd201d http://www.6ruoi.com/blog/post/solving-metabolism-problem-2-stayfit#comment http://www.6ruoi.com/blog/syndication.axd?post=1db3f05a-9652-4a8b-9d50-baca6fbd201d Solving the Metabolism Problem, Pt.1 <p><img src="http://www.6ruoi.com/blog/image.axd?picture=/2019 Blog Po/01-January/Siphiwe_Baleka_Posed_On_Truck_StayFIT.jpg" alt="Photo of Siphewe Baleka in truck parking lot" width="881" height="495" /></p> <p>Understanding the effects of <a href="http://www.6ruoi.com/blog/post/the-vicious-cycle-stayfit">sleep deprivation on the functioning of metabolism</a> and how this is the root cause of the obesity epidemic among truck drivers is the first step towards solving the problem a driver&rsquo;s metabolism. Drivers have little control over their schedules which disrupt the proper functioning of their circadian rhythms. Drivers can, however, control their metabolism and by doing so, can burn the visceral fat in their abdomen, reducing the amount of squeezing and pressure on their vital organs. This is the most important thing a driver can do to increase their life expectancy.</p> <p></p> <h3>The 4 Minute Fit Solution</h3> <p>Fortunately, turning your metabolism on and keeping it on so that you burn fat while driving is a very simple two-step process. Drivers who do the following two steps every day can lose an average of 19 lbs. or 7% of one&rsquo;s body weight in just 13 weeks.</p> <h4>Step 1: Turn your metabolism on before you start driving.</h4> <p>When you open the door to get into your truck to start driving, it is your choice if you want to drive with your metabolism on a high or low level. If you want to burn fat while driving, then you want your metabolism on high. The easiest, most effective, least time-consuming way to turn your metabolism on to its highest level is to move with maximum intensity for four minutes. Just do any movement that you can with maximum intensity. You know you are doing it correctly if you are breathing so fast you can barely finish a sentence.</p> <p>Maximum intensity is a relative concept. My clients come from all different walks of life. They have various levels of fitness, different bodies, injuries, and conditions. This, however, need not stop any driver. If you have an ankle, knee or hip injury, then you cannot afford to do high impact exercises like jumping jacks, running or even walking, in some cases. The force of repeated impact can cause more damage to the ankle, knee or hip. But that shouldn&rsquo;t stop a driver from standing in place and shadow boxing with his arms for four minutes until he is out of breath! So long as you are DOT certified, you can do step one; that certification means that you are healthy enough to move. After all, you have to be able to get in the truck to drive, fuel, and walk in and out of shippers and receivers. So, just do any movement you can do with maximum intensity.</p> <p>Here&rsquo;s why step one works. When you move with maximum intensity, you create a maximum demand for energy in the body. To supply that demand for energy, your body uses its primary fuel source which is glucose that is in the blood, the muscles and the liver. For most drivers, moving at maximum intensity, this supply of glucose will last all of about 40-to60 seconds. At the end of one minute, when your body is out of glucose, your body wants to shut it down for lack of fuel. If you continue moving with maximum intensity, creating that maximum demand for energy, your body will be forced to switch to its secondary fuel source which is stored fat. This is the moment you when engage your maximum fat burning capacity.</p> <p>It is not enough to just engage your fat burning system, however. You need to get it working like a furnace. To do that, keep moving with maximum intensity (whatever that is for you) for another three minutes. At the end of a total of four minutes, your fat burning system is on and it is incinerating fat from everywhere in the body simultaneously in order to meet the demand for fuel.</p> <h4>Step 2: Keep your metabolism on while driving.</h4> <p>To keep your metabolism on, you have to give it a &ldquo;job.&rdquo; You give your metabolism a job by eating. It&rsquo;s like putting a log on the fire, and you need to do this every three hours whether you feel hungry or not. Remember, in the <a href="http://www.6ruoi.com/blog/post/the-vicious-cycle-stayfit">previous blog</a>, I discussed the hormones leptin and ghrelin which signal the body when to start and stop eating. The production of these hormones is linked to the body&rsquo;s circadian rhythms, and when the driver&rsquo;s schedule constantly changes and thereby causes the circadian rhythms to become dysfunctional, this results in leptin and ghrelin imbalances. In other words, you don&rsquo;t get the signal that you are hungry, so you don&rsquo;t eat, or you don&rsquo;t get the signal that you are full and so you overeat. To solve this problem and to keep the metabolic fire burning, you have to eat the right amount of the right kinds of food every three hours. We will discuss this in the next blog.</p> http://www.6ruoi.com/blog/post/solving-metabolism-problem-1-stayfit http://www.6ruoi.com/blog/post/solving-metabolism-problem-1-stayfit#comment http://www.6ruoi.com/blog/post.aspx?id=3da03147-f2d5-4641-9515-58ed16878956 周二, 29 一?2019 09:41:00 -0400 StayFIT UltraONE StayFIT Siphiwe Baleka http://www.6ruoi.com/blog/pingback.axd http://www.6ruoi.com/blog/post.aspx?id=3da03147-f2d5-4641-9515-58ed16878956 0 http://www.6ruoi.com/blog/trackback.axd?id=3da03147-f2d5-4641-9515-58ed16878956 http://www.6ruoi.com/blog/post/solving-metabolism-problem-1-stayfit#comment http://www.6ruoi.com/blog/syndication.axd?post=3da03147-f2d5-4641-9515-58ed16878956 777 ӰӺݺ