If you like pizza ( who doesn't) you have got to try this nutrient-dense super fast recipe. Takes less time to mix together than cooking a frozen pizza!
Chicken Sausage and Steamed Veggies
An option for when you need a hot meal in limited time! No need to run through the drive through or get a hot dog off the roller. Save calories and increase your nutrition when you have this meal instead.
Asian Fusion Edamame & Veggies
Plant based, low calorie and high protein! Keep this as a back up frozen meal
Chicken & Sauced Steamer Veggies
No prep or cooking required just throw into the microwave! Depending on what you have room in your fridge/freezer for, can use a rotisserie chicken or frozen pre-cooked chicken, and a frozen pre sauced steamer bag of veggies.
Loaded Sweet Potato
A great recipe that uses multiple pantry ingredients to save room in your fridge. Try cooking in the microwave, air fryer, or oven. Can also add leftover or rotisserie chicken.
Mini Pizza
Check out this pizza recipe that takes just a couple minutes to throw together and is a FRACTION of the calories from pizza from the truck stop. Picture courtesy of Prime driver Mike who made the pizza in a sandwich maker instead of the microwave for a crispier texture.
How can DHF help me fight sleep apnea
Treating sleep apnea, like treating many diseases, starts with lifestyle and behavioral modifications. For most OSA sufferers, this includes working toward a healthy body weight. Weight loss reduces fatty deposits in the neck and tongue which can contribute to restricted airflow. This also reduces abdominal fat, which in turn increases lung volume and improves airway traction, making the airway less likely to collapse during sleep. Losing weight can also significantly reduce many OSA related symptoms, such as daytime sleepiness. Irritability and other neuropsychiatric dysfunctions markedly improve as well. There is an overall improvement in cardiovascular health, high blood pressure, insulin resistance, type 2 diabetes, and in particular quality of life. Weight loss of just 10-15% can reduce the severity of OSA by 50% in moderately obese patients. Unfortunately, while weight loss can provide meaningful improvements in OSA, it usually does not lead to a complete cure, and many sleep apnea patients need additional therapies. Best Weight Loss Methods in DHF to Help With OSA? With several options for losing weight, many OSA patients want to know which one is best for sleep apnea. Some of the best weight loss methods DHF offers are: Fit in 15-Free weight control program Virtual personal training Virtual nutrition counseling Doctors usually prescribe dietary and exercise interventions as a first-line treatment for obesity. Obese patients who are unlikely or unable to achieve adequate weight loss through behavior modifications may consider pharmacological or surgical interventions. There is evidence that behavioral modification is just as effective as certain weight-loss surgeries in improving OSA. Encouragingly, exercise alone can modestly improve the severity of OSA, even without significant weight loss. Regardless of technique, OSA improvement is proportional to the amount of weight lost. Therefore, patients should discuss with their doctor which weight loss strategy is best-suited to their personal circumstances, overall health, and their OSA severity.
Sleep Apnea Health Risks
If left untreated, sleep apnea can result in a number of health problems including hypertension, stroke, arrhythmias, cardiomyopathy (enlargement of the muscle tissue of the heart), heart failure, diabetes, obesity and heart attacks. It’s likely that sleep apnea can cause arrhythmias and heart failure because if you have sleep apnea, you tend to have higher blood pressure. In fact, sleep apnea occurs in about 50% of people with heart failure or atrial fibrillation. This is because sleep apnea can cause: Repeated episodes of oxygen lowering (what doctors call hypoxia). Changes in carbon dioxide levels. Direct effects on the heart due to pressure changes within the chest. Increased levels of markers of inflammation. With the high prevalence of sleep apnea in cardiac arrhythmias and heart failure (essentially a coin flip as to whether the patient has it), experts recommend that you don’t delay in seeking the advice of your physician.
Nutrition for Sleep
What nutrients do we need to fall asleep? The process of falling asleep actually requires a lot of nutrients & hormones! 1. Melatonin 2. Omega-3 3. Vitamin D 4. Magnesium 6. Iron According to sleep specialist Dr Breus going to bed hungry or going to bed full will interrupt sleep. But having a small snack that contains the nutrients listed above is the perfect solution to a bunch of zzz’s. Make sure to pair a fat or protein source if you have a carb source to avoid a blood glucose crash while asleep.Foods to eat to get Melatonin Tart cherries or Kiwis with Almonds, Walnuts, Pistachios or Cashews or Eggs with Asparagus or BroccoliFood to eat to get Omega-3 fats Fatty fish like salmon, tuna, or sardines, ground flaxseed or chia seeds (try it in a smoothie) or walnutsFoods to eat to get Vitamin D Fatty fish, fortified dairy and nut milk products, egg yolks, or mushroomsFood to eat to get Magnesium All legumes especially chickpeas, all nuts especially walnuts, avocados, whole grains, bananas & soy products. Try roasted chickpeas for a crunchy snack or avocado toast!Foods to eat to get Iron Spinach, oysters, sardines, beef, chicken, tofu or legumes especially lentils, white beans & chickpeas Try some chicken nachos on bean chips like Beanitos!Food to eat to get Omega-3 fats The process of falling asleep actually requires a lot of nutrients & hormones! 1. Melatonin 2. Omega-3 3. Vitamin D 4. Magnesium 5. Serotonin 6. Iron According to sleep specialist Dr Breus going to bed hungry or going to bed full will interrupt sleep. But having a small snack that contains the nutrients listed above is the perfect solution to a bunch of zzz’s
How does the DHF Smoking Cessation Program Work?
Prime, inc. is dedicated to helping its drivers kick the butt, FOR GOOD. This is why we are announcing a BRAND NEW process and referral system for the tobacco cessation program. DHF, Trinity Healthcare, and St. Christopher’s Trucker Relief Funds “Rigs without Cigs” will be there to help drivers fight cravings and quit tobacco for good. Check out how the process works and how to sign up below. Step 1 To get started Trinity offers a FREE initial visit to assess individual needs regarding smoking cessation strategies. This appointment is FREE regardless of a driver having insurance through Prime Inc. and may be done virtually or in-person. To schedule an appointment the driver will call Trinity Wellness Coordinator Nancy Copanos at (417)-521-3936 or Trinity Healthcare’s front desk at (417)-521-3925. Dr. Abraham and his staff will help the driver design a quit plan and may implement nicotine replacement therapy. This therapy could include prescribing Wellbutrin or suggesting a number of over-the-counter options including patches, lozenges, gum, inhalers or nasal sprays. Step 2 Once the initial visit is done with Trinity Healthcare, the driver will then be referred to sign up for the Rigs without Cigs Program. Drivers who sign up for the campaign will get weekly emails or phone calls to answer any questions or to provide encouragement for continuing to cut back on tobacco use. Drivers will participate in the year long program and receive incentives at the 3,6,9, and 12 month marks. For further details and how to sign up follow the link below. Rigs without Cigs
All About Salt
Salt is required in a small amount, for the body to function properly. However, Americans typically consume more than the recommended amount of salt, which can then lead to high blood pressure, a leading risk factor for heart disease.1 High blood pressure is known as the “silent killer” because the symptoms are not always apparent. According to the American Heart Association, one third of American adults have high blood pressure, 90% of American adults are expected to develop high blood pressure over their lifetimes. High blood pressure is the leading risk factor of women’s deaths in the U.S., and the second leading risk factor of death for men. Even for individuals who don’t have high blood pressure, eating less salt can help lessen the likelihood of developing high blood pressure that occurs with age and can put you on a path to a healthier life. Doing this also puts you on path for having an overall heart healthy eating pattern.2 The majority of Americans eat more than 3,400mg of salt each day. The American Heart Association recommends no more than 2,300 milligrams (mgs) a day. Ideally, the limit of salt would be 1,500 mg per day for the majority of adults.3 77% of the salt that Americans consume comes from packaged, prepared and restaurant foods. The rest of the salt in our diet comes from us adding it when we are cooking or sitting down or occurs naturally in food.2 To keep an eye on how much salt you are consuming you want to read the Nutrition Facts label. Take note of the serving size within the product. Look for sodium and the amount is in milligrams (mg). It is also important to look at the ingredients list and look for words like sodium, salt, and soda. Terms that are related to salt that you may see on the food label: Sodium free- less than 5 mg of sodium per serving and contains no sodium chloride Very low sodium- 35 mg or less per serving Low sodium- 140 mg or less per serving Reduced (or less) sodium- at least 25% less sodium per serving than the usual sodium level Light (for sodium reduced products)- if the food is “low calorie” and “low fat” and sodium is reduced by at least 50% per serving Light in sodium- if sodium is reduced by at least 50% per serving3 How to reduce salt intake? Choose packaged and prepared foods carefully, choose condiments wisely, if buying canned vegetables buy “no salt added” and frozen vegetables without salty sauces/creams, use herbs and spices, drain and rinse canned beans and vegetables, avoid/limit the use of salt in the cooking process, taste your food before adding salt, watch portion sizes, and while at restaurants check the salt content of the menu items.4 -Sarah, Missouri State University Dietetic Intern Schaeffer J. The Great Salt Debate – Experts Stand Behind Salt Restriction’s Cardioprotective Effects. Today’s Dietitian. http://www.todaysdietitian.com/newarchives/100111p40.shtml. Published October 2011. Accessed April 17, 2018. American Heart Association. Sodium and Your Health. American Heart Association. https://sodiumbreakup.heart.org/sodium_and_your_health. Accessed April 17, 2018. American Heart Association. How Much Sodium Should I Eat Per Day? American Heart Association. https://sodiumbreakup.heart.org/how_much_sodium_should_i_eat. Accessed April 17, 2018. American Heart Association. How to Reduce Sodium. American Heart Association. https://sodiumbreakup.heart.org/how_to_reduce_sodium. Accessed April 17, 2018.
Snack Bars
There are protein bars, energy bars, and fiber bars. There are grocery store aisles specifically for these foods, so what is so great about them and which bars are good options? Bars are great for an on the go snack, perfect for staying fueled until your next meal. Bars When looking for a bar, look at the ingredient list. The shorter the better! That means the bars are less processed and (typically) wholesome ingredients. Choose a bar with 5g of fiber or more. Rule of thumb: when you are increasing fiber you want to stay hydrated by drinking more water. Also, try to choose a bar with at least 10 grams of protein. Protein and carbohydrates aid in the stabilization of blood sugar and provide fullness. Keep in mind, bars typically don’t provide enough calories, protein, fat, vitamins, and minerals that you need to be considered a meal. To identify the amount of protein and fiber, you need to know how to read a food label. Focus on the ingredients, servings per container, serving size per bar, protein, and fiber. There may be other things that you look at when reading a food label, which is great too! Sarah Waterman, Missouri State University Dietetic Intern