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JANUARY 2020
WWW.GREATSMILESNJ.COM | 908-561-0225
DID YOU RESOLVE TO LOSE WEIGHT IN 2020? GOOD DENTAL HEALTH CAN HELP!
nowadays, excess cortisol can cause unwanted belly fat, even if you’re eating healthy foods. That’s where I come in. Here at Great Smiles NJ, my team and I specialize in diagnosing and treating sleeping disorders. We can even custom fit you with an oral sleep appliance that will make it easier to breath, sleep, and lose weight! Another barrier to weight loss that we can help you with is gingivitis, a mild form of gum disease that leaves you with red, swollen gums. That kind of inflammation in the body is a stressor that can send your system into an emergency response mode, affecting everything from your appetite to your metabolism. By treating your gum disease and reducing that inflammation, we can help you shed pounds. Working in the health care field, I’ve also picked up a few other tips for reaching and maintaining a healthy weight. Apart from visiting your dentist, try these tricks to reach your goal in 2020.
Do you believe in New Year’s resolutions? If you do, then odds are one of the things you’ve considered resolving to do in 2020 is drop a few pounds. There’s absolutely no shame in that. We’ve all been there! In fact, according to a Statista survey, losing weight, exercising more, and eating healthier were all among the most popular resolutions for 2019, and a lot of my patients have mentioned similar goals. I think resolutions are positive things to create, but the trouble is that few people stick with them. When it comes to seeing our resolutions through, we can use all the help we can get, even if it comes from unexpected sources — like your dentist! As hard as it might be to believe, coming in to see me might actually help you lose weight this year. More factors go into weight loss than just diet and exercise, and one of the most important ones is sleep. Not getting enough sleep can wreak havoc on your weight loss journey by disrupting your digestive system. If you have a breathing problem like snoring, upper airway resistance syndrome, or sleep apnea, it’s likely interrupting your sleep, which increases your stress and causes your body to release cortisol. Unfortunately, excess cortisol stimulates glucose production, which ends up creating stored fat. It’s a survival response that worked great back in our hunter-gatherer days, but
drinks like tea and coffee can dehydrate you, so always drink an extra cup of water to compensate for a cup of either of those drinks. Also, make sure to drink a glass of water after carb-heavy meals. It’s good for you, and you can use it to rinse your mouth and get leftover sugars (which are created when your saliva touches carbs) off of your teeth. multitasking. Instead, maintain a singular focus on every task you handle and make time to relax with your loved ones. This will give your mind time to recharge, and you won’t end up too exhausted and burned out to stick to your weight loss resolution. When it comes to weight loss, the bottom line is that you need to look at the big picture to make it happen — and that includes your teeth! If you think my team and I can help you start the new year off right, call us at 908-561-0225 or visit GreatSmilesNJ.com. 2. Don’t go overboard with
1. Drink plenty of water! Proper hydration speeds up your
metabolism. The best rule of thumb is to take your weight, divide it by two, and then drink that number of fluid ounces of water each day. Also, remember that caffeinated
To your great smiles and better health,
–Dr. Michelle Wedd le
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3 RED FLAGS TOWATCH OUT FOR MEDICALMIRACLEORHEALTHHOAX?
you started using them. Unless you have been diagnosed with a disease that would impair your liver or kidneys, you don’t need to spend extra money to keep your insides clean. A healthy diet is enough. Cellulite Isn’t Real In 1968, Vogue magazine introduced American women to the word “cellulite,” warning them of a terrible “diagnosed” condition women suffered from. They encouraged the use of a special rolling pin to banish the little lumps of fat on women’s thighs and buttocks. Since then, cellulite has been used as shorthand to mean “bad body fat you need to remove.” But cellulite is not an indication of poor health. Furthermore, there’s no cure for cellulite because it’s not a disease. It would be like using a special lotion that claims it can remove the wrinkled skin on your knuckles! Most people, especially women, have cellulite. It’s perfectly natural! you’ll either be aiming to cut body fat or to build muscle … it’s impossible to do both at the same time.” So, if you’re not a bodybuilder, what does this have to do with you? Well, one of these approaches could be the framework you’ve been looking for to guide your quest for peak fitness. Here’s the rundown on each style. The Battle to Bulk Bulking is the “go big or go home” fitness strategy because it focuses on consuming a lot of calories and lifting heavy weights. BodyBuilding.com advises bulkers to eat 6–8 meals per day and to aim for a calorie surplus along with lots of protein. While bulking, you should also minimize cardio and focus on compound movement exercises (like squats, deadlifts, barbell
The new year is a great time to make your health a priority again, and there are a bunch of workouts and diet plans to choose from. Too many, some might say. It can be difficult to determine exactly which health plan will help you reach your goals, but there are some pretty obvious red flags that you’ll want to avoid. Beware the Dreaded ‘Detox’ Plenty of diets, supplements, and products claim to “purify” your body by removing unspecified “toxins.” These “detoxes” conveniently forget that your kidneys and liver are already removing substances your body doesn’t need! The human body has been capable of cleansing itself for thousands of years. It doesn’t need a special smoothie or footpads to get the job done. Most detox products are nothing but snake oil, and some of them can leave you feeling worse than you did before If you make gym time a habit, then you’ve probably already heard the words “bulk” and “shred” tossed around over the racks of free weights, sweaty benches, and squat machines. Those terms might sound like meaningless jargon to the uninitiated, but they represent two different, equally valid approaches to fitness that anyone — not just bodybuilders — can use to their advantage. To put it simply, bulking is the process of building up muscle, and shredding (or “cutting,” as it’s sometimes called) is the practice of dropping body fat. When training for a competition, bodybuilders often “bulk” and “shred” in phases, changing their workout style and diet to match their current goal. As PureGym.com puts it, “At any given time on your journey to jackedness,
If you want to get in shape this year, avoid diets or products that claim to melt cellulite. This is a clear indication these treatments aren’t based on real medical science. Cure-Alls Cure Nothing A “cure-all” is any product, treatment, or diet that claims to cure a bunch of unrelated medical problems. Cure-alls have been a problem for centuries, claiming to help with weight loss, migraines, heart disease, anxiety, depression, and even baldness! This isn’t how medicine or the human body works. One change cannot magically fix many different, sometimes unrelated, problems.
TO BULK OR SHRED? CHOOSING THE RIGHT FITNESS STRATEGY FOR YOU
presses, and military presses) with heavy weights to rapidly build muscle.
The Struggle to Shred Shredding is everything that bulking isn’t. During a shred, MaxiMuscle recommends focusing on cardio exercises like running, cycling, and swimming and eating at a calorie deficit. Perhaps the most important aspect of this phase is diet because the point is to reveal your muscle, producing a “chiseled” effect. If you’d like to try cutting like a bodybuilder, websites like BodyBuilding. com and LiveStrong.com offer meal guides and tips on staying motivated. Whichever path you choose, remember to maintain a healthy balance as you pursue your goals. As tempting as it is to focus on the gym in exclusion of all else, there’s more to life than pumping iron!
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NATURAL REMEDIES FOR STUFFY NOSES DON’T LET CONGESTION GET THE BEST OF YOU
oil (consult the oil distributor for the exact ratio), then place the washcloth over your nose and cheeks for several minutes. Drinking plenty of water and sleeping upright at night can also help ease further congestion. While over-the-counter decongestants can temporarily help ease congestion, they are not intended for long-term use and may further dry out the nasal passage. Adding and maintaining moisture is the best way to prevent or ease sinus congestion. If the problem persists, talk to your doctor.
easing congestion and preventing further buildup. When using a neti pot or other nasal irrigator, always use sterile, distilled water or water that has been boiled and cooled. Maintain Moisture Humidifiers add moisture into the air, creating a more humid environment, and can be especially helpful if you have a forced-air heating system. Try using a humidifier or vaporizer when you sleep. You may also find a warm compress helps ease congestion: Soak a washcloth in warm water mixed with a couple of drops of eucalyptus essential
Nasal congestion can have many different causes, including allergies, colds, or the flu, but the symptoms are often very similar: sinus pressure, headaches, and a stuffed-up nose. This is the result of membranes in your nasal passage becoming irritated and your body responding by producing mucus to try and flush out the irritants. Unfortunately, that response also causes nasal congestion. This is intensified by winter weather when dry air and heaters can further dry out your already irritated nasal passage. So, what is the best way to ease nasal congestion and sinus pressure? Try these at-home remedies that focus on moistening your nasal passage. Flush Your Nasal Passage Use a saline nasal spray or a nasal irrigator, like a neti pot, to flush and moisturize your nasal passage. These devices flush out allergens and keep your nasal passage moist,
VEGAN FRIED RICE Inspired by TheLazyBroccoli.com
TAKE A BREAK!
INGREDIENTS
• 2 tsp vegetable oil • 1 tsp mirin, optional • 2 tsp soy sauce • Salt, to taste
• 2/3 cup brown rice • 1 cup water
• 2/3 cup chives, chopped • 1 block tofu, extra firm
DIRECTIONS
5. Crumble tofu into the hot pan, cooking until brown. 6. Add chives and cook for 1 minute longer. 7. Add cooked rice and mirin, cooking until rice is dry. (You can make rice one day in advance to dry it out even more.)
1. Rinse rice until water runs clear. Cook rice as instructed on package with 1 cup water. 2. While rice is cooking, chop chives. Set aside. 3. Also while rice cooks, crumble tofu over a fine strainer. As you crumble tofu, press it into the strainer to release as much water as possible. Let drain. Press and drain again. 4. Once rice is cooked, set aside. In a nonstick pan, heat vegetable oil over medium-high heat.
8. Turn off the heat and add soy sauce, tossing until fully incorporated. 9. Add salt to taste and serve.
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908-561-0225 | www.greatsmilesnj.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
10 Shawnee Drive Watchung, NJ 07069
1. COVER TITLE 1. WHY A TRIP TO THE DENTIST MIGHT HELP YOU LOSE WEIGHT INSIDE THIS ISSUE 2. THESE HEALTH HOAXES WILL SINK YOUR RESOLUTION
HOW TO CHOOSE THE RIGHT FITNESS STRATEGY FOR YOU NATURAL WAYS TO EASE SINUS CONGESTION VEGAN FRIED RICE
3.
4. UNIQUE FOOD TRACKING APPS TO CHECK OUT IN 2020
YOURDIET’SHIGH-TECHHELPER UNIQUE FOOD TRACKING APPS TO CHECK OUT IN 2020
My Macros+ Developed by weightlifters, this app is tailor-made for people who have serious fitness goals and want to track their macronutrients (macros) — carbohydrates, proteins, and fats. With more than 1.5 million food items to choose from, a weight-tracking component, and more, My Macros+ covers all your bases. Reviewers rave about the app’s flexible goal-setting feature, which allows for intermittent fasting, calorie/carbohydrate cycling, and meal plans that include 6–8 meals per day. Ate Ate bills itself as a “visual, mindful, and non-judgmental” food tracking app. Unlike most options on the market, Ate focuses on feelings rather than numbers. Instead of counting calories, its users snap photos of their meals
If you’re the type to make New Year's resolutions, then there’s a good chance health and fitness goals are among your targets for 2020. According to the New York Post, more than 55% of News Year’s resolutions made by Americans in 2018 were health-related, covering topics like exercising more, losing weight, and eating more nutritious foods. It’s easy to set resolutions, but it’s much harder to keep them. Luckily, we live in an age where high-tech tools are at our fingertips. Having a diet and exercise assistant in your pocket (literally) in the form of a smartphone app can do wonders for staying on track, and these days your options go far beyond one-size-fits-all calorie counters like MyFitnessPal. Here are two apps to check out if you’re hoping to discover a new you this new year.
and input why they ate — whether they were hungry, stressed, or socializing — and how the meal made them feel. It’s an ideal strategy for those worried that too much data could trigger an obsession or disordered eating. Once you find a food tracking app you like, try pairing it with other tools that can help you meet your goals. Whether you need help shopping for healthier foods, making smart choices when eating out, or finding nutritious recipes with ingredients you have at home, there’s an app for that. Just pull up your phone’s app store and start searching!
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