Want an easier way to help reach your daily recommended intake of fruits and vegetables? Recently, I have jumped on the green smoothie bandwagon. I often find myself skipping breakfast, or just grabbing a piece of toast or bowl of cereal before leaving for work in the morning. By the time I commute to Lawrence and begin my day at the office, I am feeling hungry well before the lunch hour. There are many different combinations you can use for a green smoothie. By using a 2:1 ratio of veggies to fruits, it’s a great way to introduce more healthy foods into your diet. I like to rotate between kale and spinach, in order to avoid the buildup of alkaloids, which can cause mild, but unpleasant symptoms, like stomach aches. Also, the addition of greek/plain yogurt and Chia seeds help you feel full for longer. Chia seeds have high protein and omega-3 fatty acid content. Other super-foods, like blueberries and avocado, are also great for green smoothies. Check out my Strawberry-Banana Smoothie recipe below and incorporate a green smoothie into your diet, either for breakfast or a mid-day snack.
Sarah’s Strawberry-Banana Smoothie
½ cup greek or plain yogurt
3 Tbsp honey
½ Tsp cinnamon
1 Tbsp Chia seeds
2 cups fresh kale or spinach leaves
1 cup strawberries (fresh or frozen)
½ ripe banana (fresh or frozen)
Splash of almond milk or skim milk
Layer ingredients in order listed in blender. Blend until smooth and enjoy!
To maintain good oral health, it is important to brush at least twice a day for two minutes.
- Place the toothbrush along the gum line at a 45-degree angle.
- Using light pressure brush up and down (or in circular motion) with short strokes.
- Use this same technique on the cheek side and tongue side of all the teeth.
- To help adapt the toothbrush bristles to the back of the front teeth, use the bristles at the tip of the toothbrush. Tilt the handle down to reach the top teeth and up for the bottom.
- Lastly, brush the tops of the teeth, paying extra attention to the grooves of the teeth, as well as the tongue.
To help visualize this technique, Colgate has created a wonderful video. http://www.colgate.com/
Cavities are tiny holes in the enamel of your teeth that can eventually lead
to tooth infections and other serious oral health issues. Formed by tooth
decay, cavities are made through the acidic excretions of bacteria that live
in your mouth. These bacteria prefer to feed on simple carbohydrates and
sugars, which is one reason to avoid eating processed and sugary food.
However, a healthy diet alone is not enough to prevent cavities. Adopting a
good dental hygiene <http://www.washdent.com/
with two visits a year for your regularly scheduled dental checkups is
essential for maintaining optimal oral health.
Cavities are caused by tooth decay, which occurs when food particles and
bacteria are left on your teeth for too long a period of time. Plaque, a
naturally occurring biofilm, begins to form within minutes of consuming most
foods and beverages, and works to hold bacteria firmly to your teeth. Unless
promptly removed after every meal and snack, plaque can quickly harden into
tartar, which is nearly impossible to remove with brushing and flossing
To remove tartar and check for potential cavities, you will want to visit
our office at least every six months. These preventive dental visits are
essential in keeping teeth and gums clean, and providing swift treatment
should cavities or other oral health issues occur.
If a healthy breakfast that is quick and easy is a problem for you, here are a few to try:
Place 1-1/2 cups of fiber rich bran flakes with 8 ounces of low-fat vanilla or plain yogurt mixed in a container with 1/4 cup nuts or fresh fruit. Is good for eating at home or on the go.
Peanut Butter Waffle
Instead of using syrup on a whole-grain or bran waffle. Cut the sugar by spreading 2 tablespoons of peanut butter which will help boost the protein and fiber to your meal and you can sprinkle 1 tablespoon of raisins, sesame seeds or extra peanuts for more fiber. This will help deliver the nutrients slowly.
Take English Muffin and split it in half and spread with 3 tablespoons of low-fat ricotta cheese, and slice tomatoes, drizzle of olive oil (about 1 tablespoon), and little salt and pepper to taste. Broiling is optional.
It has been a chilly winter and because of that I have been on the hunt for new dinner recipes to help keep me warm. This past week, I came across a White Chicken Chili recipe on the Taste of Home website and it was delicious. I hope you enjoy it as much as I did!
1 pound boneless skinless chicken breasts, chopped
1 medium onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
2 cans (14 ounces each) chicken broth
1 can (4 ounces) chopped green chilies
2 teaspoons ground cumin
2 teaspoons dried oregano
1-1/2 teaspoons cayenne pepper
4 cans (14-1/2 ounces each) great northern beans, drained, divided
1 cup (4 ounces) shredded Monterey Jack cheese
Chopped jalapeño pepper, optional
1. Over medium heat, cook chicken and onion in oil until lightly browned. Add garlic; cook 1 minute longer. Stir in the broth, chilies, cumin, oregano and cayenne; bring to a boil.
2. Reduce heat to low. With a potato masher, mash two cans of beans until smooth. Add to saucepan. Add remaining beans to saucepan. Simmer for 20-30 minutes or until chicken is no longer pink and onion is tender.
3. Top each serving with cheese and jalapeño pepper if desired.
Natalie Stoss R.D.H.
Source from Taste of Home
The Next Best Thing to Fruits and Vegetables
Juice Plus+ is whole food based nutrition, including juice powder concentrates from 25 different fruits, vegetables and grains.
Everyone wants to eat right and maintain a healthier lifestyle – whether you’re a busy mom hustling to feed on-the-go children, a business traveler trying to stay fit, or an active boomer keeping up with grandkids.
All of us try to eat better for good health, but a healthy diet is often a challenge. We simply don’t eat enough fruits and vegetables. And that hurts our health and wellness.
Juice Plus+ helps bridge the gap between what you should eat and what you do eat every day.
Not a multivitamin, medicine, treatment or cure for any disease, Juice Plus+ is all-natural and made from quality ingredients carefully monitored from farm to capsule so you can enjoy improved nutrition and wellness.
Try Juice Plus+ today.
Ashley Theroff, Juice Plus+ Distributor
Source from: Juiceplus.com
Patients often ask us when their kids will get or lose teeth. Here is a chart to give you an idea on the timing, however, many kids are a year or two before or after the “normal”.
Did you just go through a period of personal reflection that included setting new goals? It is very common for people at this time of year to try to determine what would make them happy.
Most people set goals to be better husbands/wives, to be more involved parents, to become healthier, to get in shape, to be more involved in the church and community – these worthwhile goals require additional time – LOTS of additional time.
It most cases it is not possible for us to simply fix all our problems with allocating more hours – because we don’t have endless hours to allocate. We have to make carful, thought out decisions of where to spend our hours.
Here are the top ten most common mistakes people make when it comes to goal-setting:
- They don’t write them down. Unless a goal is written, it is merely an aspiration—lifeless and devoid of power. Once you commit it to writing, you set something in motion. You clarify what you want and begin focusing on how to attain it.
- They create too many. An old Chinese proverb says, “Man who chases two rabbits catches neither.” While you probably need more than a single goal, you need to stay focused on a manageable number of them. I recommend no more than 7–10.
- They only set them for one area of their life. Most people are accustomed to the idea of setting career goals. But life is far more than your job. If you are going to be happy and fulfilled, you need goals in each of the major areas of life—spiritual, physical, marital, relational, etc.
- They don’t make them specific. Most goals—even written ones—suffer from being too vague. “I want to write a book” or “I want a better marriage” are too general. Which book do you want to write? How do you want to improve your marriage?
- They don’t make them measurable. The only way to know if you have achieved a goal is to quantify it. “Lose 25 pounds” is much better than “lose weight.” “Earn 10% more than I did last year” is better than “earn more money.” When in doubt, assign a number or a percentage.
- They don’t assign a due date. So often the important gets sacrificed on the altar of the urgent. A deadline is one way to create urgency and force yourself to pay attention to what’s important. Without a deadline, there’s little pressure to get it done. It’s easy to procrastinate.
- They don’t keep them visible. How many times have you written down a set of goals and never looked at them again? I’ve done it plenty of times. That’s why you need a plan to keep them visible, whether that means reviewing them daily, weekly, or at some other regular interval.
- They don’t stretch out of their comfort zone. Safe goals are boring goals. Unless we set our goals outside our comfort zone, we won’t find them compelling enough to actually follow through and achieve them. They shouldn’t be unrealistic, but they should be challenging.
- They don’t make them personally compelling. When you pursue a meaningful goal, it is exhilarating. Accomplishing it, even more so. But the “messy middle” is where most of us get stuck. This is why we need to write down a set of motivations for each goal identifying why it is important and what is at stake.
- They don’t identify the next action. You don’t need an elaborate action plan for each goal. (Often this can just be a fancy way of procrastinating.) But you do need to identify the next action, so you can initiate and maintain momentum.
Chances are, you are going to live through 2014, one way or another. It can be another year just like this year and last. Or it can be something different … something extraordinary … something amazing! The choice is yours.
Nealy Newkirk D.D.S.
There are five numbers that strongly correlate with aging, heart disease, stroke, memory loss and sexual health, according to Dr. Roizen, chief wellness officer at the Cleveland Clinic.
1. Blood Pressure – Ideal number: 115/75
2. Cholesterol – Ideal number: LDL (bad) cholesterol under 100; HDL (good) over 50
3. C-Reactive Protein – Ideal number: less then 1
4. Hba1c – Ideal number: 5.6 or lower which is a measure for how much sugar is attached to your hemoglobin.
5. Waist Circumference – Ideal number: half (or less) of your height in inches.
Donna Gratts, Dental Assistant
Our office will be closed:
Tuesday December 24th and Wednesday December 25th
Tuesday December 31st and Wednesday January 1st.
We wish you all Happy Holidays, peace and lots of love!!