Valentine's Day - Time to Think About Your Kid's Teeth and Gums!

Valentine's Day is so sweet and fun. I love this day and so do kids. CANDY front and center! Any day that revolves around love and candy is a sure winner with kids. Today kids send
e-valentines to their friends instead of making those fun, collaged valentine shoe boxes.

Just like sending valentines, going to the dentist has gotten more user friendly. However, most kids still don't look forward to their yearly checkups. As essential as these health checks are, what your child eats between visits is the most important part of building healthy teeth and gums.

In addition to brushing and flossing, the vitamins, minerals, and other essential nutrients in a healthful diet protect teeth from decay and keep gums healthy and tight.

The Main Culprit
We all know that sucrose or sugar is the leading cause of tooth decay, but not the only cause. Did you know that in addition to sugary foods like cookies, candies, and sodas, starchy foods (like refined bread and cereal) also play a part in tooth decay? When starches mix with an enzyme in the saliva called amylase, the result is an acid bath that breaks down tooth enamel and makes teeth more susceptible to decay. The longer the foods linger in the mouth, the acid bath is prolonged and the damage greater. That is why your mom always told you to brush your teeth after eating!

Dried fruit and juices can also be problematic. While we usually think of these as healthy foods and beverages, both their high sugar content (think stickiness) and their high acid content make them contributors to tooth decay.

Unlike dried fruit and juice, fresh fruit protects your teeth. Fresh fruit, especially apples, are a good choice. Although sweet and acidic, the increased chewing required when eating fresh fruit (and vegetables) stimulates saliva flow. Saliva flow decreases mouth acidity and washes away food particles. Now you know why apples are called "nature's toothbrush." They not only stimulate the gums but also increase saliva flow and reduce the build-up of cavity causing bacteria.

Gum Disease
More teeth are lost through gum disease than decay. Poor diet, meaning a highly refined diet, alcoholism, and certain medications all contribute to poor gums. Poor hygiene and not flossing can lead to bleeding gums, but lack of Vitamin C can also be a cause. Fresh fruit and vegetables are your best source of Vitamin C.

Munching on hard fibrous food such as carrots, celery, seeds and nuts, and whole grains all help stimulate the gums.

Healthy Snacks that Don't Attack
Think fresh fruit and veggies, whole grains, beans and other lean protein, and healthy fats:

• Cut up veggies with hummus or guacamole


• Cup of tea - Tea is good for your teeth because it contains fluoride. (If you are concerned about the pigments staining your teeth, you can drink tea through a straw!)


• Fresh fruit with natural peanut butter


• Cabot fat-reduced cheddar cheese with whole grain crackers or fresh fruit


• Plain low-fat yogurt with fresh fruit and nuts


• Whole grain pretzels dipped in spicy mustard


• Turkey slices wrapped around asparagus or roasted red pepper and avocado slices


• Hormone free turkey or buffalo jerky

Remember you can also protect your teeth by ending meals with foods that do not promote cavities or may even protect them. Aged cheeses help prevent cavities if consumed at the end of a meal. Chewing sugar-free gum stimulates the flow of saliva which decreases acid and flushes out food particles. Rinsing your mouth and brushing your teeth after eating are also good strategies to prevent cavities.

A bright smile is usually a good indication of a healthy diet.

For more articles and resources about "Nutrition for Healthy Teeth and Gums," visit the Washington FAMILY Magazine web site - www.washingtonFAMILY.com.

Snowmomeals

More snow, hooray! I am celebrating because outside my kitchen window on the deck, atop the glass oval table, is a giant six feet long x three feet high cake made out of snow. I want to rush out and poke in some colorful candles, light them, and make a wish but unfortunately I cannot open the door due to all the snow!

So instead I have to come up with some other entertainment. Here are some fun (depending on your point of view) things to do while you are stuck in the house. This is also a great time to get ready for spring which I am certain is only six weeks away:

Make some hot chocolate. If you don't have a mix so much the better. For a single serving: In a mug, add 2-3 t. of real cocoa, 2 T. Stevia, brown sugar, honey or maple syrup, and a dash of salt; Heat 1 cup of whole, 2%, or non fat milk, almond milk, or soy milk in the microwave at HIGH for 1-1/2 minutes or until hot; Gradually add the milk to the cocoa and stir well.

Hershey's will do but I just tried Schokinag European Drinking Chocolate and it is delicious. If I look outside I can pretend I am in the Alps sipping my chocolate between runs on the slopes.

Cocoa mass is full of antioxidants and studies show cocoa helps lower blood pressure. So drink up. For those of you looking for a way to incorporate ground flax seed into your diet, if you are not a cereal or peanut butter eater, try adding some ground flax seed to your cocoa. It is a new version of liquid Cocoa Puffs, but much better for you.

Make some brownies or cookies. If you have power, baking is always fun on a snowy day. I like No Pudge Fudge Brownies which you can find at many grocery stores. Literally all you do is add some non-fat vanilla yogurt and pop them in the oven.

If you are baking cookies or brownies from scratch, use whole wheat pastry flour or a mixture of whole wheat and white unbleached. You can always mix in some oat flour or spelt flour too. Land O Lakes Spreadable Butter is good to use for baking. Half butter and half canola or olive oil, depending which one you choose, this increases the monounsaturated fat content (heart healthy) and lowers the saturated, artery clogging fats.

Add tasty ingredients like dried cherries, chopped walnuts, chocolate chips, or goji berries.

Clean your pantry: This is fun when you are done and the rewards last longer than the immediate gratification of a brownie or cookie. Look for bulging cans, expired dates, and open containers. Throw them out unless just opened. Use chip clips to keep bags sealed.

Check to see how long your cooking or salad oil has been in there. If longer than a few months, toss. Rancid oils are linked to inflammation. Buy small bottles and keep them in the refrigerator to avoid rancidity.

Don't be surprised when the olive oil gets solid. Just run it under warm water for a second to loosen, pour out what you need, and then pop in back in the refrigerator. Other oils like corn, canola, safflower, and soy won't harden due to a process called "winterization." This means the oil is chilled and filtered to remove the naturally occurring waxes and stearates before it is bottled and sold. They generally do not winterize olive oil. Winterizing is not bad.

Use cold pressed olive, toasted sesame oil, or cold pressed canola. Corn, safflower and soybean oils are high in omega-6-fatty acids and linked to inflammation. So if you have atherosclerosis (hardening of the arteries) or arthritis or any other inflammatory condition or if you want to have optimal health avoid corn, soy, and safflower oils. Corn oil is linked to an increased incidence of mammary tumors in animals. Hey we're animals so connect the dots. Corn oil is used in most processed foods because it is cheap. Read labels and avoid it.

Take out your cookbooks: Stews, soups, rice dishes, and good old fashioned potatoes are great on a cold snowy day. Start browsing and mark the recipes that sound delicious. If you don't have any of the ingredients and cannot get to the store, make Stone Soup!

Look for recipes with exotic spices. The spices will not only wake up your taste buds but the aromas will warm up the kitchen. Indian, Thai, Italian all have hearty filling dishes.

Go for a walk: Snow storms can be transforming and I don't just mean to the terrain. I find the change of scenery is good for the soul. Seasons reflect the cycles of life and every season, no matter its severity, has elements of renewal. You don't have to wait for spring to find rebirth.

A snowy day gets you in touch with the wonders of life: the color of the sky against the frosted tree branches, the birds darting in and out looking for food, the kids laughing as they play in the snow. Talk to your neighbors, talk to your kids, and call your mom.

Life is fleeting, you've got to grab it while you can, even on a very snowy, stuck-in-the-house day.

The Eclectic Medicine Chest

Food as Medicine - This concept is finally grabbing hold in both mainstream medicine and in mainstream America. With this trend in mind, my trip to Costco yesterday was enlightening.

Costco represents the best and the worst of America. The best because we can see how productive we are as a nation (although many of the products are not made here) and how abundant is our food supply. And yes the prices are great. Yet, walking into a warehouse filled to the brim with over sized boxes of goods and with shopping carts to match confirms the obvious, we are obese in body and in mind.

Not only do you need a large vehicle to carry home all the items purchased, you also need a tremendous amount of storage space at home. I know many businesses purchase their goods at Costco, hence the large packaging, but for the average family it is overkill.

However, Costco gets a high five when it comes to stocking great products that promote health and wellness and for less money than Whole Foods or Trader Joe's. Plus it is great to be able to buy cleaning and household products at the same time. Take a friend with you on your next trip and share the bounty. Here are some products I like:

1. Kirkland Whole Dried Blueberries - These are really good and have no sulfur dioxide added. However other than raisins, all of the other dried fruit did. Even though blueberries are high in antioxidants, remember that dried fruit is also high in calories so 1/4 cup equals a serving of fruit. Add to Irish oatmeal or with almonds for a quick pick-me-up. Good with plain yogurt too.



2. Pacific Organic Chicken Broth - Great to have on hand for quick homemade soups and rice.
   


3. Amy's Organic Soups - Both the lentil and minestrone look good and the sodium content is reasonable. Full of fiber and low in fat. Good for when you have no time. Add a salad and a hunk of whole grain bread dipped in olive oil and you are good to go.



4. Home Foods Tofu - Good for all you vegans. Add to Pho soups, stir fry, and eggs.



5. Brothers All Natural Crisps - Freeze dried fruit! Sweet and delicious. Throw these foil packs into your lunch bag, purse, or back pack. Keep in the car. Great for hikes too.



6. Cheese - Lots of great low fat choices. Favorites include: Cabot reduced fat cheddar and Babybel Light.



7. POM - With all the grim news on diet sodas being more addictive than cocaine, POM is a good way to kick the habit. Mix 1/4 cup of POM into an 8 oz. glass of bubbly water. Add a lime and you are good-to-go. Plus sodas are now linked to heart disease because of their role in elevating triglycerides, a type of fat in the blood. POM is full of antioxidants and great for the brain. Other juices like grape, black cherry, and cranberry are also good.



8. Fresh Produce - Here is where Costco shines, especially in winter when there is no local produce available.



9. Olive oil - Lots of good cold pressed brands. Only problem is they come in huge bottles and unless you use lots of olive oil it may go rancid before you finish the bottle. Once opened, store in your massive Sub Zero to keep fresh or if you have a normal refrigerator pour into smaller bottles and share with friends. If the opened bottles are not used within about four weeks, store in fridge. Loosen oil under hot water for a second before using.

There are of course many other great products at Costco but beware of all the junk. Just like real life, you have to steer clear of trouble so forget purchasing sweets in bulk and read labels to avoid bad fats, refined flours, and additives. So, despite its flaws, shopping at Costco can contribute to your eclectic medicine cabinet, also known as your kitchen.

Keep The New Year Fresh

It is the end of the first of twelve months and just thought I pipe in with some ideas to keep the New Year fresh and alive. Remember all those great things you said you would accomplish, enjoy, and make room for?

Here are some ideas that will help wake up your brain and keep you motivated until the warmth of Spring is on your back:

Goji Tea
Instead of a caffeinated beverage in the morning, why not try some Gogi Tea? Gogi berries are off the chart in antioxidants and are a great way to wake up your system. Take about 1 t. of dried Gogi berries and put them in a coffee cup. Add hot water and let steep. You can eat the berries when they get soft and plump. Try this throughout the day as an antioxidant boost.

Change Your Exercise Routine
You might be thinking, "Why do that? I just got into a routine." Changing up what you do is a great way to stay interested in working out. For instance if you like yoga, now is the time to check out different studios just in case you need a change of scenery. Maybe you need a more zen-like environment, smaller class size, or a more convenient schedule. You generally pay by the month so now is the time to think about making a switch. Or if you are content, stay put and bring your hands together in Namaste to give thanks that you are healthy and are making the time to treat your body well.

Buy a Great New Cookbook
Purchasing a new cookbook is a great way to make meal planning and food preparation more fun or should I say tolerable. Cooking is enjoyable when you are in the mood, but if you are the chief cook and bottle washer, this task gets old. I love the new Canyon Ranch cookbook Nourish. The recipes are delicious and easy to make. The pictures make my mouth water. This might be a great Valentine's gift for your favorite cook, or for yourself if that cook happens to be you.

Get a Body Treatment
Don't wait for your next spa vacation to treat yourself to a luscious massage or pedicure. Once a month body treatments are a great way to relax and refresh. Some days it just feels awesome to either climb onto a heated massage table or stick your feet in hot bubbly water.

Coming soon, what is the best chocolate for Valentine's Day.

Are Your Resolutions Still Happening?

We are almost two weeks into the New Year and where are you with your New Year's Resolutions? For most people the numero uno resolution is weight loss. Researchers have studied individuals who have lost 30 pounds or more and kept their weight off for at least five years. These "weight managers" have a few things in common. So whether you are still on track or have fallen off the wagon, here are some suggestions that will help you stick to your goals:

1. Keep a Food Diary
Awareness is the number one key to success when trying to lose weight. If you are aware of what you are doing, then you are paying attention. Paying attention means you are following what you set out to accomplish.

Most people fail to reach goals when they start to stray from their plan. Staying on the plan or, more importantly, getting back to the plan after a day, a week, or a month of straying is the key to success. The act of writing down your food intake actually makes you stay on your plan. It not only keeps you honest, it maintains focus and motivation. Food diaries work because they build new habits that allow you to see results. When you see results, you are motivated to stay within the structure you outlined in the first place.

I recommend keeping a food diary for at least a minimum of six months after you have achieved your weight loss goal. You have to build a system that keeps you accountable to yourself. Whether you keep it in a notebook (so old school!), a Blackberry, IPhone, or Droid, or on scraps of paper, the act of being accountable is HUGE.

2. Eat Breakfast
Many of us wake up in the morning, look in the mirror and say, "I will not eat today. I am sick of being fat." Those good intentions are usually gone by mid morning when two things happen: low blood sugar and the first donuts appear in the break room. Then it is off to the races. Do not think that eradicating the calories you ingest at breakfast will help you save on calories the rest of the day as it really has the opposite effect.

Eating breakfast not only sets your blood sugar pattern for the day but also helps prevent overeating after dinner when you start to crave sweets. Craving sweets at night is both a result of habit (wanting to unwind from a stressful day) and blood sugar fluctuations caused by erratic eating patterns during the day. Eating breakfast also gives you more energy throughout the day so at day's end you will be ready to hit the gym. Here are some examples of easy to grab, healthy breakfasts:

• Egg white omelet with fresh spinach, topped with salsa and sliced avocado
• Vitalicious Muffin Top with hot Chai tea with almond milk
  
• Uncle Sam's Cereal (3/4 cup with a few raw almonds and 1 T. dried sulfur-free cherries)
• Two slices whole wheat bread with almond butter and Polanar All Fruit
• Miso soup with mushrooms and grilled salmon (think out-of-the box!)
• Fage 0% yogurt with a 1 t. real maple syrup + 1 T. ground flaxseed

Eating more food earlier in the day fills you up with healthier food (unlike food you choose after dinner) and avoids drops in blood sugar that cause irritability and sweet cravings that lead to trips to vending machines and snack bar to seek out junk. The desire to eat sweets should signal that your blood sugar is dropping and that it is time to eat a healthful snack. Plus when you start off the day doing something good for your body, your body responds with better brain function so you are more likely to continue treating yourself well...and achieving your goals.

3. Exercise
Just remember, pounds only stay off if you exercise regularly, approximately one hour a day. The goal is not to revisit the weight loss ever again. Once the weight is gone, exercise is the key to keeping it off.

Exercise builds muscle and muscle increases metabolism so you burn more calories at rest. That is particularly good if you spend the day sitting on your rear end. Because exercise burns calories, it allows you some leeway in your dietary choices. No one eats perfectly all the time and thankfully exercise offers a buffer during stressful moments when you are traveling or have crunch times at work or at home. You may not lose weight when life is crazed but it will help prevent any further weight gain. Then once things calm down (and they always do), you get back on track and continue the weight loss program, in earnest, all the while never stopping your exercise routine.

Once you start, the endorphins begin to kick in. These endorphins (natural mood enhancers) not only reduce sadness, depression, and many other feelings that can derail us in our weight loss attempts, but also increase well being. This endorphin increase is real and not unlike the feelings you get on a beautiful sunny day. A regular dose of these brain chemicals can transform your life. The act of exercising (endorphin creation) is self-replenishing, meaning you may find yourself looking forward to your workouts.

Perhaps the key to keeping your resolutions alive is really as simple as one, two, three.

Stick To Your Guns - Make Your Resolutions Happen

How many times have you made the same New Year's resolution to lose weight and get into shape? And how many times have you watched your resolve and commitment evaporate by the end of January?

This year consider a new plan of action:
1. First and foremost ask yourself, "What do I really want to accomplish and is it realistic?" Yes it is possible to lose 100 lbs, lower your cholesterol, and find serenity all in one year but will that make you look like Angelina or Brad? Are you willing to work hard even though in the end you will still be just you?

2. What are you willing to do to achieve your goals? In the beginning you may think you will jump through any hoop to get what you want, but is your action plan sustainable?

3. Are you willing to be patient? Can you accept a pound a week weight loss? Can you handle weight fluctuations? Can you wait 10 months to lose 40 pounds? Can you start thinking "health" instead of "weight"?

Resolutions are just the beginning. They give you an idea of what you want. But to arrive at your destination it takes more than an idea. It takes ACTION. Your action plan is the road map and following the map is the key to success.

#1 Soul Search
Soul searching is important because in order to be successful you have to buy into your new belief system. You have to believe that the program or "structure" you set up is going to work. You have to believe that your program will allow you to successfully change the habits that have not worked for you in the past. You have to believe you can do this even after a bad day or two or three...or week....or month.

Are you prepared to have what you want? Are you really ready to do what it takes to lose weight? Will you be able to let go of using your weight as an excuse for not doing things? You need to ask the hard questions and then listen to your inner voice. If the inner voice (you) gives you grief, ask yourself again, what do I really want? Are you ready to take this on?

#2 Make a Sustainable Plan
Once you make the decision about what you want to accomplish, you have to explore the reality of making it happen. Remember we are not after perfection, but rather sustainability. You don't have to get it right all the time; you just have to do enough to see results. The key is to keep on going even when you blow it and have a bad day or week. Remember, once you stop you are out of the game, and when you are out of the game there can be no progress. So getting back to the plan as soon as possible is the key to success and paramount to achieving your goals.

Let's start with exercise. We know unequivocally that physical activity is one of the most important keys to long term weight maintenance. That means you have to find something you like or are willing to do at least four to five times a week. (The idea is to put into place enough healthy habits so you do not have to revisit the weight loss again.) Choose from yoga, weight training, walking, running, spinning, Pilates, or even the big game in tennis. The possibilities are endless. Find a good gym or health club with lots of options and/or enlist the help of a personal trainer. Exercise builds endorphins, fights depression, speeds up your metabolism, and is the key to longevity. Plus it takes on a life of its own and spurs you on to keep repeating the behavior. It is a gift that keeps on giving!

Next find a registered dietitian/nutritionist who can help you design a healthy eating plan. Remember it takes time to change life-long food habits. My successful weight loss and weight maintenance clients are those that no longer approach weight loss as a diet. Together we create a sustainable program where there is no demarcation between being on or off a diet. You are learning new strategies and constantly adjusting what works for you. You begin to find balance. Food is your friend and has the power to keep you full, healthy, and satisfied.

#3 Have Patience
One of the first things my clients want to know is how many pounds they will lose each week. They cannot get the weight off fast enough! The key is patience. You have to lose weight the same way you will maintain weight otherwise you will be at a loss (no pun intended) when the "diet" is over. Focus on the behaviors instead of the weight. When you lose weight slowly, you decrease the chances of revisiting the weight gain and making the same old resolutions next year.

If you stick to your guns now and enlist the help of a registered dietitian/nutritionist and exercise professional your chances of success are almost guaranteed. So strap on your holster and get ready for a showdown (with yourself.)

Happy and Healthy New Year to All,

Judy

Life is Short - Eat Some Chocolate

Some recent tragic, unexpected deaths have left the Health Nut feeling philosophic. Life's transiency is on my mind. The temporary nature of it all makes me realize how important it is to live for today yet still have an eye towards the future (just in case we make it until a ripe old age.)

Before I continue, I just need to say that my heart goes out to all my friends and their families who have been devastated by the recent loss of loved ones. May their memories give you strength and sustain you through these difficult times.

Death makes me question life. After I ask, "What's the point if in the end we are lying with our friends sleeping in the dust?" I am most often filled with a reaffirmation and a commitment to make each day the best it can be. For me that means to love my family and friends, do what I am willing to do to repair the world, and stay true to my beliefs.

Which leads me to why I still think it is worth it, even in the face of our eventual extinction, to eat well. I believe that eating well makes each day better because we are functioning at a level that allow us the energy to be our best and tackle what is our chosen earthly mission. Plus eating low on the food chain and more plant based is good for the planet.

Hopefully if we take care of ourselves on a daily basis, we will be more independent and less of a burden on our families as we age. Plus I want to be kicking up my heels and howling at the moon as long as possible and that requires being steady on my feet and having my faculties.

Will I regret not eating French fries, sometimes avoiding Godiva chocolate, or drinking less red wine when my final moments come? Maybe. But I strive while I am here to strike a balance between indulgence and sensibility where I can literally "have my cake and eat it too."

I think you only have to do enough of the right things to create homeostasis or equilibrium where your body, mind, and spirit all function in harmony. A bit of nourishment on all levels creates balance. For each person it will be a different mixture. And just like junk food binges, we all have moments or months or even years of being out of whack. Life is for figuring it all out.

So for this Health Nut, being a little less spontaneous and more focused on healthy eating actually allows me more spontaneity in other areas my life because I have the energy and desire to be ready for what comes my way. Does that make sense? Maybe about as much as one day we won't be around.