Summer Time is Snack Time - What’s Your Game Plan?

School’s out and millions of Americans are busy making plans for road trips, vacations and relaxation. Busy parents are likely trying to figure out how to streamline their responsibilities and free up more time for fun. Before heading to the warehouse club or super market to stock up on “grab and go” snacks for the kids, rethink that shopping list!

Sure, it’s nice to have lots of tempting things on hand during the summer. Keeping a ready supply of favorites like ice cream, popsicles, cookies, and soda will surely make your house a popular neighborhood stop. Plus-it’s super convenient to have packaged snack foods in the car for those long road trips. For working parents, who frequently get the call, “There’s nothing to eat in this house!”-routinely stocking up the fridge, freezer, and pantry with kid-friendly options is a life-saver.

Just make sure that the foods you are offering will not sabotage your children’s dental health. It only takes a little extra planning to come up with tempting choices. With inspiration from the folks at “Eat This-Not That” here is a list of typical snack choices and a better option:

Popsicles vs. Homemade Ice Pops
Make your own with a combination of real fruit juice and pureed fresh fruit. In season fresh fruit allows you to make colorful, hard to resist versions, like watermelon lime, strawberry banana, mango peach, or blueberry lemon-YUM!  Because so much of the fresh fruit choices are quite sweet enough on their own, there is usually no need to add sugar. For a creamsicle twist, mix ½ to 1 cup of unsweetened coconut milk or 8 ounce carton of vanilla Greek yogurt into the puree.

Canned Soda vs. DIY
Isn’t reading the long list of unpronounceable ingredients on the average soda can enough of a wake up call? Walk away from these products that are loaded with sugar, chemicals, artificial flavors and colors. Instead of canned soda, make your own with seltzer water. Just combine a ½ cup fruit juice and ½ can of seltzer with a splash of lemon or lime for one of the healthiest and most refreshing beverages you’ll have all summer!

Chocolate Chip Cookies vs. Nut Butter Rice Cake with Chocolate Chips
Just as it sounds-spread a little peanut or almond butter on a rice cake and sprinkle on a few chocolate chips. This swap also brings fiber and protein to the table. Yes-chocolate chips contain sugar, however, not nearly as much as cookie dough.

Fruit Roll-Ups vs. Dried Fruit or Tortilla All-Fruit Pinwheels
Most fruit roll-ups have more corn syrup and artificial flavoring and colors than fruit. Invest in dried natural fruits instead, such as mango slices or apples. For a variation on the same theme, spread all-fruit, low sugar jam onto a 8-inch flour tortilla-roll and cut into pinwheels. These may also be chilled and put on skewers for easy eating.

High-Sugar Mainstays (yogurt and granola bars) vs. Smarter Alternatives
For those that think yogurt and granola bars are super healthy choices-read those labels. Some of the best-selling brands of yogurt have as much sugar as two scoops of ice cream.

The same is true for granola bars-many brands have as much sugar as a candy bar. For yogurt and granola bars, choose those that have 9 grams of sugar or less per serving.

A few more ideas:

• Water is the beverage of choice-make it fun with a few new BPA-free water bottles to keep filled and chilled in the fridge
• Fruit on a stick or ready made fruit cups
• Steamed edamame (in the shell)-it’s portable and can be eaten hot or cold-great high protein snack that is very similar to boiled peanuts
• Hummus with whole grain bread sticks or veggies
• Veggie cups and dip-Ranch dressing, peanut butter, or salsa
• Nuts-healthy and wholesome
• Popcorn-air-popped or bagged low calorie choices, like, “Skinny Pop”

Remember that sugary foods are problematic because of the way they bond with bacteria in the mouth to produce acids that erode the enamel and lead to decay. Look for ways to avoid sugar filled foods and when baking or cooking, try adding less than what is called for. Help prevent cavities by ensuring that all family members brush every morning and evening and in between meals with a fluoride toothpaste. Floss daily! Also discuss how eating crisp fruits and vegetables will help keep everyone’s teeth clean and healthy.

Even though it’s finally summertime, remember to visit your dentist every six months for a checkup (Call 919-782-0548 to schedule!) and help with removing plaque and calculus that you may have missed before cavities can develop.

The Link Between Oral Health and Overall Health

If the eyes are the windows to our soul, then our mouths are the portals to our physical well-being. Are you aware that your oral health can impact the rest of your body? There is a very intimate connection between what goes on in your mouth and its “trickle-down” effect.

In addition to killing germs and keeping plaque, tartar, bad breath, and bacteria at bay, proper dental care impacts other bodily systems as well. Of course brushing and flossing help keep the teeth and gums healthy, however, such positive practices also boost your overall health. For example, the oral bacteria and inflammation that accompany gum diseases, such as periodontitis, may spread into the circulatory system. There are also diseases that can put a patient’s oral health in jeopardy, such as Diabetes and HIV. Here is a look at a few conditions where oral health can both be impacted or play a significant role:

Diabetes
Patients have a reduced resistance to fight infection, which puts them at risk for gum disease. In fact, gum disease appears to be more frequent and severe among people with diabetes. The research also shows that individuals with gum disease have a harder time controlling their blood sugar levels.

HIV/AIDS
Unfortunately it is quite common for these patients to have oral problems, such as painful mucosal lesions.

Osteoporosis
This condition causes bones to become weak and brittle and may contribute to periodontal bone loss and tooth loss.

Alzheimer's disease
It has been revealed that tooth loss before age 35 could be a risk factor for Alzheimer's disease.

Endocarditis
An infection of the inner lining of the heart, Endocarditis usually occurs when bacteria or other germs from another part of the body, such as the mouth, spread throughout the bloodstream and attach to damaged areas around the heart.

Cardiovascular disease
Some research suggests that heart disease; clogged arteries and stroke might be linked to the inflammation and infections that oral bacteria can cause.

Pregnancy and birth
Did you know that Periodontitis has been linked to premature birth and low birth weight?

These are more good reasons that you should protect your oral health every day by:

• Brushing your teeth at least twice a day and preferably after every meal
• Flossing daily
• Eating a healthy diet full of fresh fruits and vegetables
• Making water your beverage of choice
• Using a soft bristle toothbrush, Fluoride toothpaste and replacing your toothbrush every 3 months
• Scheduling regular visits to the dentist (Call 919-782-0548 to schedule!)

Surprise! These 5 Foods Can Spell Trouble for Dental Health

In the quest towards better overall health and especially dental health, Americans are reaching for more natural, less processed foods. They may have an abundance of benefits, yet some may pose unexpected risks to the teeth and gums. According to a recent Good Morning America online article, here are five such foods to be aware of:

Citrus Fruits
Although they contain beneficial Vitamin C and collagen, too much citrus fruit can wear down tooth enamel. Eating too many oranges or grapefruit, along with sucking on lemons and limes should be avoided. The acids and naturally occurring sugars can soften and erode tooth enamel. The GMA piece also cited a 2011 study by the British Journal of Nutrition that stated, “Grapefruit juice is nearly as corrosive as Coca-Cola”.

To prevent dental harm from citrus, just drink 8 ounces of water, wait 20 minutes and then brush your teeth. This amount of time should allow the acids and sugars to be safely eliminated.

Whole Almonds
Yes-nuts are a wonderful snack-high in vitamin E and a good source of fiber and protein. However, where teeth are concerned, they can spell trouble for some patients. Sometimes, snacking on hard nuts can cause already compromised teeth to crack.

Instead of munching on whole almonds, try slivered almonds instead. Pistachios, pecans and cashews are also good choices, and not quite so tough. Of course-NEVER attempt to crack unshelled nuts of any type with your teeth! That would be a recipe for disaster.

Pickles
Low calorie/low fat, and yes a nice way to perk up a sandwich or end a meal, but be careful. The acid from the vinegar and sugar used in the pickling process can take sabotage vital minerals and contribute to the start of decay within the teeth.

Counteract the questionable effects of pickled foods by following them with a bite of cheese. The calcium helps to neutralize the vinegar that make pickles-pickles in the first place. Another quick fix is to chew a gum that contains xylitol. The substance reduces the acid and encourages the flow of saliva, which helps to naturally rinse out the mouth.

Dried Fruit
This nature’s candy certainly beats those processed, sugar laden choices. However, the dehydration process leaves the fruit sticky and apt to adhere to the teeth. Also, since the fruit has been dried, the natural sugars are more concentrated.

After enjoying that little box of raisins or baggie of dried mangoes, make a point to swish with water and then brush your teeth within 20 minutes. This should help keep those sticky deposits from trapping bacteria and wreaking havoc in your mouth!

Coffee
Since the 15th century, folks worldwide have enjoyed this rich, anti-oxidant filled beverage. It may go down easily, but not without consequences. Coffee along with tea, is a huge culprit when it comes to staining our pearly whites. It may be a worthwhile trade-off for some, however, stained teeth are magnets for bacteria!

Avoid this cycle by cutting back on your coffee intake and sipping your java through a straw. Rinsing and brushing immediately after consumption will also be a great deterrent for both decay and discoloration.

Keep your teeth looking and feeling their best with regular cleanings. Overdue? Give us a call at 919-782-0548 to schedule an appointment.

Flossing 101

Although we all know that daily flossing should be part of our regular dental hygiene regime, many of us treat it like an afterthought: “Oh, yeah, it’s been a few days since I’ve flossed, better get after it” or “Now, where did I put that new pack of floss?…oh dear, no time, I’ll find it tomorrow.”

According to the American Dental Association, it is necessary to floss at least once a day to maintain optimal oral health. Flossing simply reaches particles of food that settle between the teeth that can be too difficult to reach with normal brushing. When tiny food particles remain between the teeth and nestle into the gum line, plaque, tartar, cavities, and bad breath are inevitable! Did you know that a toothbrush can only effectively clean about 75% of each tooth’s surface? Without flossing, that’s like not brushing the fractional equivalent of 8 entire teeth! Avoid a dental health disaster by following these guidelines for better flossing:

Tools-Waxed or unwaxed floss, plastic flossers or dental picks-it is just a matter of personal preference. Some tools make flossing easier for those who may have trouble using traditional floss, such as small children and older adults. Using any type of floss is certainly better than not flossing at all. However, waxed floss may have more of an edge, due to some that are coated with essential oils and enzymes. Those extras aid in the removal of plaque and food debris.

Individuals with large spaces between the teeth tend to have great results with what’s known as “super floss”. It is specially made to stretch and expand in larger spaces and contract to fit through smaller spaces. Those with dental work, such as braces, find that floss threaders make the job much easier.

Another important tool for flossing is a timer or even a watch-that’s because failing to set aside a little time each day for flossing is a common problem!

The Right Way to Floss-Rushing this important activity and just zipping the floss though a couple of teeth is pointless. If you are not sure of the technique, consult  your dental hygienist for a demonstration. In the meantime, here are the basics:

• Use a length of floss that is 18 to 24 inches long
• Wrap the ends gently around each index finger
• Using the thumb and index finger on each hand, grasp the floss and guide it between each tooth-if that is uncomfortable or difficult, use your middle finger and thumb instead

The Nitty Gritty-Here are some pointers to make flossing even more effective:

Consider the way your teeth are set into your gums-they are side by side in rows and each tooth has 2 sides that can not be accessed with a toothbrush. That’s why you should floss each side of each tooth!

Move the floss up and down the length of each tooth. When you come to the gum line, curve the floss into a “C” shape to reach around the tooth. Be sure to go just under the gum line.

Either rinse the floss as you go or use a fresh section of floss for each tooth. This will prevent the transfer of bacteria and food particles from going tooth to tooth.

Ok, this may sound strange, but every now and then, try sniffing the floss just after you’ve worked it between a tooth. If you notice an unpleasant odor, take it as a clue that something is amiss. It could be that it’s been a while since you flossed, that you missed something before, or it could be a sign of decay. Either way, floss again, rinse, and brush to see if the matter persists. If it does, see your dentist to find out the cause.

Be aware that some teeth, especially those with crowns may be what are known as “food trappers”. Be especially diligent with those and never skip flossing! A great trick for to help get the job done is to tie a knot in the floss.

If you have not been flossing regularly, do not be alarmed if it is slightly painful or if you see a little blood. However, if this persists for more that a week to 10 days, see your dentist to ensure that there are no issues.

It’s easy to make flossing a part of your routine when there’s easy access to floss. Try keeping spare packs of floss or flossing picks in the shower, the car, your briefcase or purse, and gym bag. That way, there will be no excuses!

Having any pain from your teeth or jaw? There's no need to suffer, come see us so we can work on a solution and an end to that pain. Simply call 919-782-0548 to schedule an appointment.

Spring and Summer-Time to Eat Healthy!

Spring and summer can be busy times for families with kids. Some sports are gearing up, there’s Easter, spring break, and then those lazy, crazy days of summer. Time spent running here and there, plus spending hours in the car is typically the rule and not the exception. This is also a period in which healthy habits may fall by the wayside. Crazy schedules force us to dash here and there and “grab and go” foods become a mainstay.

Of course the problem lies in the fact that most of those “grab and go” choices are not the healthiest. Not only do they sabotage a healthy diet, they can also lead to tooth decay. Resorting to the drive through may be the only choice from time to time. However, it does not have to be! Check out these tips to stay on track with better food choices during the spring and summer:

Make your grab and go options an alternative to sugary, salty processed snack foods. Keep baggies of washed and cut up fruits and veggies in the fridge. We already know that fruit is nature’s candy! Crunchy or salty cravings can be satisfied with individual snack size bags of bite size cheese, whole grain crackers and pretzels, wholesome nuts, seeds, and veggie chips.

Speaking of chips, look into purchasing a small dehydrator. They are relatively inexpensive and considering the cost of kale or apple chips, they pay for themselves several times over. Just think….sweet potato chips with cinnamon, garlic/lemon zucchini chips, pear chips, dried peaches with vanilla, plums, figs…mmmmm!

This is also the time of year when local farmers markets begin to reopen. Make shopping directly from the farmers a family affair. Something magic happens when youngsters have hands on experiences and make the connection that the foods they eat do not actually come just from only the supermarket! And…this is one of the best sources for healthy food choices.

Designate two snack baskets or boxes-one for home and one for the car. Fill them with healthy options so you will always be prepared.

Make water the hands-down beverage of choice. Invest in a few appealing (packaging is everything!) BPA-free water bottles. Keep them chillin in the fridge for the best grab and go thirst quencher around!

Another important "to-do" item for your overall health? Regular visits to the dentist! Give us a call at 919-782-0548 to be sure you are up to date, or to schedule an appointment.

True or False? Dark Chocolate is Good for Your Teeth…

Since it most often falls into the “sweets and candy” food group, chocolate is usually considered something to avoid when it comes to choosing healthy snacks. Surprise! Among the three types of chocolate-milk, white, and dark, the dark chocolate choice has a slew of health benefits.

One of the most publicized is the fact that dark chocolate is loaded with antioxidants. They help the body by eliminating free radicals, which can cause cell damage, in the form of aging and possibly cancer. Along with its anti-oxidant properties, dark chocolate has been proven to increase HDL levels, which are known as “good cholesterol”. It has also been shown to lower blood pressure, improve cognition, plus it’s high in Magnesium, Copper, Potassium, and Iron.

Recent information has revealed that dark chocolate can be good for your teeth and even prevent tooth decay! The key is in choosing chocolate that is truly dark, which will be those containing between 70 and 85% pure cocoa. The magic in the mix is due to the fact that cocoa beans contain tannins, polyphenols and flavonoids, each of which is a type of powerful antioxidant that benefits the mouth and teeth. Here’s how they help:

• Tannins prevent bacteria from adhering to the teeth, which helps nip cavities in the bud! Tannins are also what give dark chocolate its dark color and bitter taste.
• Polyphenols work to neutralize the microorganisms linked to bad breath, ward off gum infections and fight tooth decay. 
• Flavonoids keep harmful dental plaque from gaining a stronghold on tooth enamel, thus, preventing cavities.

Those three heavy hitters mean that dark chocolate has about four times the amount of antioxidants contained in the much praised beverage-green tea. Hmmm-rich dark chocolate or a cup of pale green tea…which would you choose? Even better, the cocoa butter in dark chocolate coats the teeth and once again, fights plaque.

Before indulging, please keep in mind that enjoying dark chocolate should be done in moderation. Just one ounce a day is recommended, which is equal to 6 Hershey’s Dark Kisses. Be aware that the calories, fat, and sugar are still there, so use a little will power and just one ounce a day, please! Of course, brush and rinse thoroughly after all meals and snacks-even those that are good for you!

Time for a cleaning and oral health check-up? Simply call 919-782-0548 to schedule an appointment.

Not Sure About Fluoridated Water?

Around 60 years ago, cavities and tooth decay were common problems. Thankfully, numerous advances in the field of dentistry have changed things. The use of fluoride has been proven to reduce cavities and help repair very early stages of tooth decay.

When it was discovered how dramatically just a small amount of fluoride could change a person’s smile for the better, communities across the country began supplementing water supplies with the nutrient. It is important to understand that fluoride is a naturally occurring mineral found in all water sources, including the ocean. As it works with the hydrogen and oxygen found in drinking water, fluoride is effective in preventing and reversing the early signs of tooth decay. It acts by making the tooth structure stronger, which makes the teeth more resistant to the harmful effects from the acids that are found in many foods, including soft drinks, candy, and fruit. When those acids are not removed, they join forces with the bacteria in plaque and weaken dental enamel.

Fluoride acts to repair those teeth that are in danger of decay. It does this through a process called “remineralization” which can stop the decay process in its tracks! Fluoride also performs as a shield or armour by creating a surface on the teeth that makes them resistant to decay.  Of course, using fluoridated toothpaste is effective. However, the combination of fluoridated toothpaste and drinking water is even better!
If you are not sure about your community’s drinking water and the level of fluoride it contains, there are ways to find out. The best bet is to contact the local utilities department or your county health department. This information may also be found online.

The Environmental Protection Agency maintains a website with a map of the U.S. that provides water quality reports. Access it here: http://water.epa.gov/drink/local/

Another helpful site is the Centers for Disease Control’s “My Water’s Fluoride”-see it here: http://apps.nccd.cdc.gov/MWF/Index.asp

For those who drink well water, a certified laboratory should test it periodically. Contact your local or state health department for information about where you can have a water sample tested.

If you find out that your water supply is not fluoridated-don’t worry! There are still ways to get the right amount of fluoride for adequate protection. Your dental professional or health care provider should be able to prescribe fluoride supplements in the form of drops, lozenges, or tablets. They are especially geared towards youngsters between the ages of six months to 16 years who do not have access to fluoridated water. This age group is at higher risk for developing tooth decay. Please note that the American Dental Association has stated, “It is important to note that fluoridated water may be consumed from sources other than the home water supply, such as the workplace, school and/or day care, bottled water, filtered water and from processed beverages and foods prepared with fluoridated water. For this reason, dietary fluoride supplements should be prescribed by carefully following the recommended dosage.”