Archive for the ‘nutrition’ Category

Dr. Bob’s Corner: 10 Dieting Myths

June 4, 2014

Every year I am determined to start dieting. It seems there is always something that sabotages this desire each year. One has to beware of what you put on your plate. Here are 10 healthy food myths that can keep you from dieting Success!

 

Myth #1: Two-Percent Milk is Much Lower in Fat than Whole Milk. While 2% milk sounds like it would be much lower in fat than whole milk, in reality whole milk contains roughly 3 percent fat, not much of a difference. Registered dietitians advise that a low-fat food is defined by having 3 grams of fat or less per serving. Two percent milk has 4.9 grams of fat per serving. If you really want to lower milk fat intake, reach for nonfat milk.

 

Myth #2: Brown Eggs are Healthier. When it comes to eggs, the color on the outside has nothing to do with the nutrition on the inside. Contrary to beliefs, the nutrients found in brown and white eggs are essentially the same. If you are looking to boost the nutrient content of your eggs, choose brands whose packages say they are enriched in omega-3 fats (the hens’ feed is rich in these essential fatty acids). They cost a bit more also, but in this case you are actually getting what you are paying for.

Myth #3: Turkey Bacon has Less Fat and Sodium than Regular Bacon. Dietitians warn In xs; that though turkey is a leaner meat than pork, you have to be careful of what is added to make the turkey taste like bacon. Usually salt and fat are the same if not higher. You have to really shop around to find brands of turkey bacon that truly are lower in sodium and fat.

 

Myth #4: Fresh Produce is Always the Better Choice Over Frozen Fruits and Vegetables. There is nothing wrong with buying frozen fruits and vegetables, especially when they are out of season. When you buy out of season you pay more for produce that has been stored or transported long distances, which usually translates into nutrient loss. Frozen fruits and vegetables are actually a really healthy choice because they are frozen at peak ripeness. Look for brands without additives like sugar, and steer clear of vegetable mixes with sauces (butter or cheese). If our only option is to buy canned, pick the low-sodium versions for veggies and fruit packed in natural juices. Rinse all canned veggies under cold water before cooking to lower the sodium content.

 

Myth #5: Salad is Always the Way to Go. Sounds like a healthy choice to trade in that burger order for a salad. While it could be a healthy switch, there is no guarantee. A plain burger can have 250 calories and 9 grams of fat, while a Caesar salad with grilled chicken can have 380 calories and 23 grams of fat. If you choose crispy chicken, you are looking at a salad with 540 calories and 36 grams of fat. When choosing salads, dietitians warn to watch the salad dressing, which can really pack on the calories. Opt for low-fat dressings, such as balsamic vinaigrette or Italian, and avoid creamy dressings, like ranch or Caesar. Salads topped with croutons, cheese, bacon or anything crispy, will add even more calories!

 

Myth #6: Low-Fat or Sugar-Free Cookies are the Smarter Dessert Option. If you are going to eat a cookie or a treat, go for a small amount of the real thing! Since sugar and fat satisfy the palette, a little goes a long way. The sugar-free varieties often leave you wanting more, setting you up to overeat. Besides, the sugar-free and fat-modified versions of your favorite treats don’t offer as big a calorie savings as you might think!

 

Myth #7: Margarine is Better Than Butter. The butter vs. margarine debate has been around for a long time. Margarine and butter have about the same amount of fat and calories. Depending on the type of margarine you buy, you may be spreading your toast with something more harmful than butter. Margarine that contain trans fat (hydrogenated oils) not only raise your bad cholesterol (LDL), but also lower your good cholesterol (HDL). If you prefer the taste of margarine, or can’t have dairy, use margarine made with plant stanols which research suggests may help lower your cholesterol levels.

 

Myth #8: Swapping Soda for Juice Saves on Sugar. True cutting back on soda is a good thing, but guzzling juice isn’t an improvement. A can of cola has about the same amount of sugar as a cup of unsweetened apple and orange juices. The fruit juice has many good-for-you nutrients, but drinking too much can expand your waistline and the acidic content can cause rampant tooth decay\k no more than 8 ounces of 100% fruit juice a day.

 

Myth #9:
Reduced-Fat Peanut Butter is Healthier. Reduced-fat peanut butter is not necessarily a better choice over the regular kind.

•* c7 In fact, more sugar and sodium are often added to make up for the lower fat content. So beware and read the fine print as many brands contain trans fatty acids or partially hydrogenated oils. Go for the jar of pure, ground peanuts.

Myth #10: Swapping Ice Cream for Frozen Yogurt Saves Calories. Maybe, maybe not. Many people think because it is yogurt it is healthier and eat more of it. Some brands of frozen yogurt have almost double the calories of a light, slow-churned ice cream, which has 50% less fat. So read the labels and watch your portions!

Losing weight can be easier to achieve with a healthy mouth. You may find yourself energized from a healthy smile. More importantly, keeping that smile healthy will lower your chances of periodontal disease, which is linked to heart attack and stroke! Hope to see you soon. As always, it is our goal as well as our mission statement to “Serve patients as a knowledgeable, fun, and gifted team, inspiring trust while making a difference with our patients and each other.” Feel Free to call us at Malenius Dental at 630-668-6180 to schedule an appointment or if you have any questions!

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Nutritional Healing and Immunity Boosting Foods, Spices, and Beverages

December 9, 2013

The Holidays are just days away. Every year many of us spend countless hours in preparation of grand meals and desserts only to end up with our celebrations cut short with an upset stomach. If you find tummy troubles, here are some helpful foods that you might want to stock up on that can offer you relief from an irritated stomach.

Papaya
is often used to treat digestive problems such as gas, bloating, diarrhea and heartburn. Papaya’s natural digestive enzyme, papain, breaks down foods that may be irritating to the stomach. Just a half of a thinly sliced piece of this fruit will do the trick to

calm symptoms.

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Apples
are not only fall favorites, but are good for fighting a queasy stomach because they are rich in enzymes and the soluble fiber, pectin, that help to break down stomach irritants from other foods. And as a bonus, also lowers cholesterol. Apples are best baked if you have a particularly sensitive stomach.

Cinnamon
is a spice that can treat a number of tummy problems from morning sickness to diarrhea gas. It stimulates the digestive system, which moves foods along the digestive tract smoothly. You can simply make a plain cinnamon tea by adding
‘/2 teaspoon cinnamon powder to one cup of hot water and let stand for five minutes before drinking.

Ginger
has been a go to tummy helper for a long time. Ginger ale has a history of being the remedy to settle an upset stomach. Why? Ginger is believed to reduce nausea and inflammation. If you don’t like the “fizzies” that come with the carbonation of ginger ale, try ginger tea or fresh ginger soaked in hot water for a few minutes.

Mint and thyme
are two herbs that stimulate digestion and move food smoothly through the digestive tract. Each of these can be used to make a simple tea to ease stomach cramps and relieve pressure caused by gas and bloating. You can also chew on mint leaves for relief.

Fennel or caraway seeds
can work wonders to improve digestion and to
ease gas and bloating. Add one teaspoon caraway or fennel seeds to one cup of boiling water and
cover and let steep for ten minutes. Strain, and

drink three cups a day on an empty stomach for best
results until you are feeling better. You can also
chew on the seeds after a meal to prevent stomach upsets.

Plain crackers work great to settle an upset
stomach because they are low in fiber and easy to digest, unless, of course you have a gluten allergy or sensitivity.

And you can continue to feel good all year long with these foods that can help boost your body’s immune system, keeping you from getting sick.

Broccoli. Two cups a week and your white blood cells could attack invading flu viruses as
vigorously as they did when you were a kid. Sulforaphane, a chemical found in broccoli,
switches on genes that strengthens your immune system.

Seafood.
Two six-ounce servings of seafood weekly can cut the lifespan of viruses by 42 percent. Seafood is packed with selenium and zinc, both immunity boosting nutrients.

Pink grapefruit can cut your risk of the flu as much as 20 percent. Pink grapefruit contains double the antioxidants of white grapefruit, and are packed full of antioxidants that kick-start the

growth of virus-killing immune cells.

Garlic
is a herb packed with 70 sulfur compounds that fire up infection-fighting antibodies within 48 hours. One clove a day can do the trick. For best results, let chopped garlic sit on the cutting board for 10 minutes before cooking as the air allows the garlic’s sulfur compounds into their most active flu-fighting form.

Sweet potatoes are nature’s richest source of betacarotene, a nutrient that strengthens the respiratory tract lining so that even aggressive flu viruses have trouble sneaking through! Munch a half a cup daily and you can cut your risk of illness by 33 percent!

Mushrooms help energize sluggish white blood cells, doubling your ability to fight off flu viruses. And any mushroom will do the trick!

Greek Yogurt Your digestive tract produces 70 percent of your immune cells, making it a keyline of defense against the flu. Greek yogurt
contains the healing bacteria your digestive tract needs to function at its peak, but none of the immunity-weakening sugars found in regular yogurts. To cut your infection risk as much as 48 percent, enjoy one cup of Greek yogurt daily!

All of us here at the
Malenius Kingdom
wish all your celebrations

this year are full of great family, friends and lasting memories. As always, it is our goal as well as our mission statement to “Serve patients as a knowledgeable, fun, and gifted team, inspiring trust while making a difference with our patients and each other.” If you need us you can always contact us at 1-630-668-6180.

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3 Decay Promoting Drinks Americans Should Avoid

July 26, 2010


Tooth decay has become a chronic problem in the United States quite often due to the sugary, decay-causing drinks Americans consume. If you want to spend less time at the dentist, here are 3 drinks that you may want to avoid in order to preserve your teeth.

Soda

If you are trying to keep your teeth decay free, sodas are your #1 enemy! Soda is a cornucopia of harmful ingredients waiting to attack your tooth enamel. The main decay causing factors in soda are its acid content, phosphorus content, caffeine and sugar. Some sodas contain as much acid as a battery, and drinking sodas over a long period of time slowly breaks down the enamel of your teeth! The phosphoric acid and caffeine in soda are also culprits for enamel breakdown. Although phosphorus is a necessary element in your bones, too much phosphorus can lead to bone loss, and caffeine limits calcium absorption by your teeth.

The sugar in sodas attaches to bacteria and makes it stick to the surface of your enamel and fuels their metabolism which releases acid byproducts which can cause serious damage to your teeth. Limiting or eliminating sodas from your diet is good for your overall health, but especially good for your bones and teeth. Another helpful tip is to drink your soda through a straw to try and l keep these harmful elements off your teeth as much as possible. If you are experiencing extensive tooth decay due to soda consumption, be sure to get the professional dental care you need to address the decay and avoid more expensive and extensive treatment like root canals and crowns.

Sports Drinks

Different studies show multiple results regarding sports drinks and tooth decay. There are varying factors suchas when and how often you consume these drinks. The acidity and sugar of sports drinks are similar to soda in their affect on your mouth. However, the amount of saliva produced while you are drinking sports drinks will greatly alter the affect the drink has on your teeth. If you are sipping a sports drink at your leisure, during a sports activity, or during a bike ride, your teeth will experience greater affects of decay than consuming a sports drink with your meal. (The stimulus of chewing your food will increase your saliva flow, reducing the decay effects of these acidic and sugary drinks.)

Wine

White wine has a high acid content and wears away at tooth enamel, very similar to the way affect fruit juice affects your teeth. Although red wines are more apt to leave your teeth stained, they tend to be less acidic and damge your teeth less. Prolonged exposure of your teeth to wine (because wine is typically sipped), decreases the pH balance of your mouth and gives bacteria a favorable environment to grow. If you choose to drink wine, make sure that you eat at the same time and eat foods rich in calcium, such as cheese, to help counter the effects of this acid.

Removing these 3 drinks from your diet is a great way help keep out of the dentist’s chair as much as possible. However, if you already have cavities due to these drinks, you best not wait and get these problems fixed to avoid even greater expense.

Researchers Find Tongue Piercing Could Lead To Gum and Tooth Problems

April 18, 2010

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As many of my patients have heard in my office, Why in the world would you put something in your tongue that can only cause you harm? Well I went searching for information to back this up and here’s some things that I found: A study in 2002 published in the JOURNAL OF PERIODONTOLOGY found that extended wear of tongue jewelry (barbell-type) could increase your chance of gum recession and tooth chipping.. Study Abstract *

Researchers at Loma Linda University School of Dentistry and Ohio State University College of Dentistry examined and surveyed 52 young adults with pierced tongues. They found gum recession in 35 percent of subjects with pierced tongues for four or more years, and in 50 percent wearing long-stemmed barbells for two or more years.

“During tongue movement, long-stem barbells are more likely to reach and damage the gums than short barbells,” said Dr. Dimitris Tatakis, professor of periodontology at the Ohio State University College of Dentistry and coauthor of the study. “Over time, this damage may cause the gums to recede, which can lead to more serious dental/oral complications.”

Additionally, 47 percent of young adults wearing either type of barbell for four or more years had chipped teeth. The prevalence of tooth chipping was significantly greater in those wearing short-stemmed barbells (1/4 inch – 5/8 inch) for four or more years.

Researchers believe tooth chipping is a result of habitual biting of the barbell. “A short barbell is possibly easier to position between teeth, which could be one reason why we are seeing more chipped teeth in this group,” said Tatakis. “Another factor that was not investigated could be the size or material type of the screw caps attached to the barbell.”

Dr. Timothy Roberts from the University of Rochester School of Medicine in New York presented study results on 4,500 adolescents aged 12 to 21 and found that teens with body piercings are more likely to smoke cigarettes, use drugs and exhibit other types of unhealthy behavior. Study findings were presented at the Society of Adolescent Medicine’s annual meeting in Boston.

“Mouth piercings and smoking combined could cause a mouthful of trouble,” said Dr. Kenneth Bueltmann, president of the American Academy of Periodontology. “As a smoker, you are more likely than nonsmokers to have calculus on your teeth, deep pockets between your teeth and gums and loss of the bone and tissue that support your teeth. Combine these problems with gum recession from tongue piercing and you are on your way to having a serious infection called periodontal disease and not to mention a not so cool looking mouth.”

“Given this new information, I strongly recommend discussing potential risk factors with your dentist before mouth piercing,” said Bueltmann. “Additionally, anyone with a pierced mouth should receive a thorough oral examination of their gums and teeth to identify problem areas. Taking precautions now will increase your chance of keeping your teeth for a lifetime instead of needing dentures like many of your grandparents.”

In addition to periodontal diseases (serious bacterial infections that destroy the attachment fibers and supporting bone that hold your teeth in your mouth) tongue piercing may cause other complications such as t ongue swelling, difficulties with chewing, swallowing and speech, increase of saliva flow, localized tissue overgrowth and metal hypersensitivity.

A referral to a periodontist in your area and free brochure samples are available by calling 800-FLOSS-EM or visiting the AAP’s Web site at www.perio.org. Thanks for this info from the site of the Periodontal association.