Clean and Healthy Teeth

As you go about your daily life, you eat, drink and make countless other choices throughout the day. Do you consider how those choices affect your teeth? Developing and maintaining a dental care routine is the best line of defense against potential dental issues. It may seem elementary but are you really doing all you can? Here are five of the basic steps to dental care according to WebMD.

  1. Brush your teeth twice a day and floss daily- To avoid tooth decay and gum disease, start good habits and stick to them. And for added oral health, be sure to change your toothbrush 3 or 4 times a year.
  2. Do not smoke or use smokeless tobacco- Tobacco can cause teeth to be stained and can also increase the risks of oral cancer and gum disease.
  3. Maintain a daily diet to include DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) omega-3 fats- A daily intake of both DHA and EPA can help prevent gum disease as omega-3 fish oil is a powerful inflammatory.
  4. Avoid food and beverages that are high in sugar- Sugary foods and beverages including soft drinks, candies and cookies tend to produce high amounts of acid in your mouth which can trigger the decay process.
  5. Get routine dental exams- Routine dental check-ups are recommended every 6 months. Your dentist will remove excess plaque that has built up and check for signs of decay, gum disease, and oral cancer.

Practicing good dental hygiene and scheduling routine exams can help you avoid tooth decay, gum disease and expensive, painful dental procedures. A few minutes a day brushing and flossing will make a big difference.

Easy Garlic Chicken

If you are looking for a good, quick recipe for chicken, here is one you are sure to use over and over. With only five ingredients, it couldn’t be easier. Serve over rice with a side of green beans and enjoy the meal.

3 Tablespoons of butter
4 skinless, boneless chicken breast halves
2 teaspoons of garlic powder
1 teaspoon of seasoning salt
1 teaspoon of onion powder

Melt butter in a large skillet over medium high heat. Add chicken and sprinkle with garlic powder, seasoning salt and onion powder. Saute about 10 to 15 minutes on each side,or until chicken is cooked through and juices run clear.

Recipe for Chicken Waldorf Salad

This recipe is a perfect way to use leftover chicken. With just 15 minutes of prep time, this recipe will be ready in a snap. No leftovers? Use the quick tip below for poaching boneless, skinless chicken breasts. You can also use store bought rotisserie chicken. If you do, keep in mind that it’s already salty and omit the salt in the dressing.

Ingredients makes 4 servings (about 1-1/2 cups each)

3 cup low-fat mayonnaise
1⁄3 cup nonfat or low-fat plain yogurt
2 tsp lemon juice
1⁄4 tsp salt
3 cups chopped cooked chicken breast 1 medium red apple, diced
1 cup halved red or green grapes
1 cup sliced celery
1⁄2 cup chopped walnuts, divided (toasted if desired)

Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and half of the walnuts. Stir to coat well. Serve topped with the remaining walnuts. Quick Tip: If you want cooked chicken in a hurry, the easiest way to cook it is to poach it. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low, and simmer gently until the chicken is cooked through and no longer pink in the middle (approx 10-15 minutes). (One pound of raw boneless, skinless chicken breasts yields about 2-1⁄2 cups chopped or shredded cooked chicken.)

High Blood Pressure: Know the Facts

It is estimated that 68 million adults in the U. S. have high blood pressure. That is equal to approximately 1 in 3 adults. High blood pressure increases the risk for stroke and heart disease. It is known as a “silent killer” because there are few warning signs or symptoms. Many people have high blood pressure and simply do not realize it. That is why it is crucial to have your blood pressure checked regularly.

Blood pressure is the measurement of the force of pressure applied to the artery walls. Your blood pressure is measured using the systolic number and the diastolic number. The systolic number is the pressure in your blood vessels when your heart beats. The diastolic number is the pressure in your vessels when your heart is resting between beats. Blood pressure is read or stated with the systolic number over the diastolic number.

It is natural for it to rise and fall throughout the course of a day. When it stays high for an extended period, it becomes an issue to your health. Below lists normal, at-risk and high pressure levels in millimeters of mercury or mmHg.

Normal-systolic: less than 120 mmHg
diastolic-less than 80 mmHg

At Risk-systolic: 120-139 mmHg
diastolic:  80-89 mmHg

High-systolic: 140 mmHg or higher
diastolic: 90 mmHg or higher

Getting your blood pressure checked is a quick process. A doctor or other health professional can measure it or you can use a machine that is commonly available in pharmacies.  You can also get a device and monitor your blood pressure yourself.

If you haven’t had your blood pressure checked recently, make it a priority to do so. If you have been diagnosed with high blood pressure, closely monitor it and follow your doctor’s instructions. Eat a healthy diet that is low in sodium, fat and cholesterol. Incorporate more fruits and vegetables in your diet. Take brisk walks of at least 10 minutes in length, 3 times a day, 5 days a week. Do not smoke or if you do, quit as soon as possible. High blood pressure is very common but is also preventable. Know the facts and apply them to your health.It is estimated that 68 million adults in the U. S. have high blood pressure. That is equal to approximately 1 in 3 adults. High blood pressure increases the risk for stroke and heart disease. It is known as a “silent killer” because there are few warning signs or symptoms. Many people have high blood pressure and simply do not realize it. That is why it is crucial to have your blood pressure checked regularly.

Recipes for the road – Strawberry Banana Parfait

Whether you are looking for a fruit-filled breakfast option or a better-for-you dessert – enjoy the flavors of layered seasonal fruit, crisp flakes and creamy yogurt in this delicious parfait.

½ medium ripe banana, mashed
⅛ teaspoon vanilla
⅓ cup plain non-fat yogurt
½ cup sliced fresh strawberries
½ cup complete bran and wheat flakes ready-to-eat cereal

1. Stir banana and vanilla into yogurt
2. In one 10-12 ounce glass, alternately layer the yogurt mixture, strawberries and cereal. Serve immediately.

Makes 1 serving

Nutrition Facts 
Nutrient Value %DV 
Calories 190
Saturated Fat 0 0%
Sodium 200 mg 8%
Potassium 448 mg 13%
Calcium 200 mg 20%
Vitamin D 95 IU 24%
(0.66 mcg)
Dietary fiber 7g 28%

Maintaining healthy habits on the road.

One of the biggest lifestyle challenges facing over-the-road (OTR) truckers is maintaining healthy habits. The nature of the job is sedentary and the work can be somewhat monotonous. Eating, snacking and sitting most of the day is not conducive to good health. Small changes in your daily choices could make all the difference.

Truck stops offer a convenient break from the road. A driver can fuel, shower, eat, shop and even rectify maintenance issues all in one stop. Truck stops can be real time savers but there is another stop that, if added, could make a positive impact on your health and provide convenient nutritional options. That place is the grocery store.

Most grocery stores offer sufficient parking for tractor-trailers and usually the back of the parking lot is the best choice. This is good as it also creates an opportunity for a nice walk for legs that need a good stretch and some exercise. Once in the store, scout out easy to eat nutritious foods to add to your diet. Here are a few suggested healthy items:

  • Pre-washed bags of lettuce or spinach
  • Pre-washed and cut vegetables (to eat alone or put on your lettuce)
  • Pre-washed and cut fruit
  • Whole pieces of fruit that are easy to clean (apples, oranges, plums, bananas)
  • Grilling meat (especially chicken and turkey breasts)

In addition to a healthy diet, it is equally important to exercise. Down time is the perfect time to add a convenient physical fitness activity of your choice to your day. Look for ways to incorporate walking or other forms of exercise into your daily routine. A set of weights or a resistance band can easily be stored in your cab for use in your free time. Thirty minutes of exercise a day really can make a difference.

Finally, do not overlook the importance of proper rest. Sleep, like nutrition and physical activity, is a critical determinant of overall health. Adequate sleep is necessary for you to fight off infections, to support your metabolism and to work safely and effectively. The National Sleep Foundation recommends seven to nine hours of sleep for the average adult. If you are getting less sleep than that, adapt your schedule and include more sleep in your routine.

There are plenty of options out there that promote healthy living so don’t take the easy road. With proper food choices and strategy, you can rise to the challenge and improve your health. It’s all up to you.

Copyright 2017 Werner Enterprises

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