Check out our March newsletter!
MARCH 2023
FOR A BEAUTIFUL, HEALTHY SMILE
ELKINSDENTAL.COM
HEALTHY FOOD, HEALTHY LIFE Balancing Nutrition and Exercise for Optimal Health
The key is moderation and control. All my life, as I’m sure you know, I’ve been passionate about bodybuilding and placed a large emphasis on living a healthy lifestyle. For me, the term“take care of your body so it can take care of you”resonates well — so much so that it constantly echoes in the back of my mind. Ultimately, my goal is to fuel my body to achieve optimal strength, wellness, and happiness. In my very early days of weightlifting and carving out a healthy lifestyle for myself, someone told me that two different types of people work out at the gym: those who exercise so they can consume whatever they want and not worry about putting on extra weight, and those who eat so they can properly exercise. I wholeheartedly admit that during my early days of developing a solid workout routine and hitting the gym regularly, I exercised so I could eat whatever I wanted (cue the chocolate syrup while pumping iron, haha). I counted on my hyperactive metabolism to take care of it all. Some days, I’d show up to work out with all of the energy in the world — I could tackle it all — and other days, I felt like I was moving like molasses. Of course, this all fell back on my diet. Eventually, my lifestyle of exercising only to curb my waistline caught up with me, and I had to learn to eat properly to change my mentality. I needed to fuel myself to perform exercises that best benefited my mind, muscles, and joints. By eating to work out properly, I do not mean cutting out all of your favorite foods.You can have your ice cream, soda, chips, or candy, but the key is moderation. Even when it comes to keeping your teeth healthy and clean, you do not need to cut out certain foods altogether. Instead, you need to be mindful of how often you indulge, how much you consume in a sitting, and most importantly, how you clean your teeth, mouth, and gums afterward to prevent oral problems. The same is also true with weight control. From a nutritional aspect, you can have your cake and eat it too. If you set limits and boundaries on how often you indulge and how much you allow for yourself, you won’t ever eat an entire pumpkin pie for dinner.
What Not To Do!
Instead, you may work in a slice here and there while managing to meet your caloric and macro requirements and goals for each day. Have you ever been told not to do something? When you were younger, maybe a teacher or parent advised you not to go in the refrigerator, or they instructed you not to go on the computer after sunset. Something about being told you can’t makes you want to do it even more! When you cut out certain food types altogether, you constantly have that specific snack or food on your mind until you satisfy the craving. If you properly balance your nutritional needs and plan, you’ll be able to have all the foods, drinks, and snacks you need and enjoy without compromising your health, fitness, and strength.Your body is yours — harness it along with the opportunity to fuel it properly to live the healthiest life possible. This month, we celebrate National Nutrition Month. What goals can you set for yourself today to promote a healthier tomorrow? –Dr. Elkins
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GARDENING SEASON IS ALMOST HERE Are You Prepared?
around the area. Once the area is clear, you should lay down your mulch if it’s needed for any of your plants. This will help regulate moisture and keep your soil at a consistent temperature while fending off pesky weeds. Get Your Seeds and Soil Prepared Now that your tools and space are ready to garden, you can get your seeds and soil ready. Pick out the best soil for the plant you’re growing and your location. Before laying your soil, check the area for weeds, and pull them as soon as you see them. Continue this practice until the weeds have stopped sprouting. Now, you’re ready to start planting. Get your preferred seeds from the store and plant them according to the packet instructions.You can add Miracle-Gro plant food to give your plants the best chance of surviving. When you start your gardening preparations early, you set yourself up for the best chance of successfully growing flowers, vegetables, fruits, and other plants. Good luck with your gardening adventures this spring!
The spring season officially kicks off on March 20. If you’re planning to have a garden this year and haven’t started preparing yet, now is the time to do so. Without proper planning, creating a successful garden can be very difficult. Take the next few weeks to get your ducks in a row, so you can start planting your seeds as soon as possible to grow healthy, beautiful fruits and flowers. If you’re unsure what to do to prepare properly, don’t stress or worry; we’ve got you covered! Below, you’ll find a few tricks to set your garden up for success. Are Your Tools Ready? Utilizing the proper tools will help make your gardening tasks much more manageable. During the final few weeks of winter and the first week of spring, spend some time in
your shed or garage to get your tools cleaned up. Use your hose to remove any excess dirt from the previous gardening season and a wire brush to remove rust.You should soak your smaller tools in soapy water, but be sure to rinse and dry them afterward. Coating your wood handles with linseed oil will keep them in better shape for longer. Once your tools are pristine, it’s time to move into your gardening space. Clean Up Your Gardening Space If you’ve gardened in previous years, you probably already have a space for vegetables, flowers, and other plants.You should create a dedicated space for your crops if you don't. Once you have a space, you need to get it cleaned up. Start by removing any leaves, branches, and other debris that’s fallen into the area. Also, remove any dead plants
Exploring the Benefits of Water Flossers A Word From Cheyenne & Ashlee
Flossing is tedious and can often feel like a chore. Threading a string-like
laborious. A water flosser or a Waterpik is an easier tool to use! The water does the work for you, and just like most electric toothbrushes, you just have to guide it.
material between all your teeth once a day is not anyone’s favorite activity, but it’s an important habit to help prevent cavities and gum disease. If you’re not motivated to floss or easily forget, try a water flosser or a Waterpik! They are a great addition to your oral care routine but should not replace flossing altogether. Some of the benefits are worth considering.
Customizable
Most Waterpiks come with a few different attachments, intensities, and modes that allow you to customize your cleaning. Whether your main focus is removing plaque or treating periodontal pockets, your water flosser can adapt to the job.
Great for Braces
Gentler on the Gums
If you have orthodontic braces, Waterpiks are ideal for removing leftover food particles between your teeth and the wires and brackets in your mouth. Navigating a piece of floss through all that metal can be tricky, but a water flosser makes it easy! At your next reservation or cleaning, be sure to chat with Dr. Elkins or the staff to see if a water flosser is right for you!
Compared to traditional string floss, water flossers are less abrasive and less likely to cause irritation and damage to your gums.
Easier to Use
Breaking off a piece of floss, wrapping it around your two fingers, and working the string in between all your teeth one by one, making sure to reach all nooks and crannies, is
–Cheyenne & Ashlee Registered Dental Hygienists
CLASSIC CABBAGE ROLLS Inspired by TasteOfHome.com
Ingredients
Out-of-town relatives who are visiting for the holidays might wonder what makes Emmett so special. But we already know the Treasure Valley is full of gems — and we don’t just mean the rocks. Here are some additional reasons Emmett and The Gem State are great. WE’VE GOT SUNSHINE On average, we have 210 sunny days per year. Compare that to 144 rainy days in Portland and we can feel pretty happy about all our free vitamin D. Directions • 1 medium head cabbage • 1 1/2 cups chopped onion, divided • 1 tbsp butter • 2 14.5-oz cans Italian stewed tomatoes • 4 garlic cloves, minced • 2 tbsp brown sugar • 1 1/2 tsp salt, divided
MOUNTAIN RANGES Surrounded by the Rocky Mountains, we don’t have to go far to find mountaintop winter activities. If skiing or tubing is your idea of winter fun, Bogus Basin is just a short drive away, and heading to McCall makes a fun weekend getaway. ... AND RIVERS Not only are we surrounded by the Payette and Boise rivers, Idaho is also home to the deepest gorge in North America: Hells Canyon. Take that, Arizona! • 1 cup cooked rice • 1/4 cup ketchup • 2 tbsp Worcestershire sauce • 1/4 tsp pepper • 1 lb lean (90%) ground beef • 1/4 lb Italian sausage
GOOD CHEER Beer lovers, rejoice! Idaho is the world’s largest hop producer, and more and more people are taking advantage of our agricultural bounty by opening breweries in the Treasure Valley. Share a few of these treasures with visiting family members and their only question will be “How did we not come here sooner?”
1. In a Dutch oven, cook cabbage in boiling water for 10 minutes; drain. Rinse in cold water; drain. Remove 8 large outer leaves; set aside. 2. In a large saucepan, sauté 1 cup onion in butter. Add tomatoes, garlic, brown sugar, and 1/2 tsp salt. Simmer sauce for 15 minutes, stirring occasionally. 3. In a large bowl, combine rice, ketchup, Worcestershire sauce, pepper, and remaining onion and salt. Crumble beef and sausage over mixture and mix. 4. Remove thick vein from cabbage leaves for easier rolling. Place 1/2 cup meat mixture on each leaf; fold in sides. Starting at an unfolded edge, roll leaf to completely enclose filling. Place rolls seam side down in a skillet. Top with sauce. 5. Cover and cook over medium-low heat for 1 hour. Reduce heat to low; cook 20 minutes longer or until a thermometer inserted reads 160 F.
JOKES DAD
How excited was the gardener about spring? So excited he wet his plants.
What do you call a rabbit with fleas? Bugs Bunny.
Facts Tooth Fun
St. Patrick Was British! St. Patrick’s Day is celebrated by many on March 17! But did you know that St. Patrick was actually British? Legend has it that he was born in what is Scotland, England, or Wales today. When he was 16 years old, he was kidnapped and brought to Ireland for slavery. However, he escaped to a monastery in what today is France and converted to Christianity and became a priest. Shortly later, he became a bishop and went back to Ireland as a missionary, converting the Irish to Christianity. It wasn’t until after he passed away that he was named and recognized as the patron saint of Ireland. DID YOU KNOW?
Your mouth contains over 700 species of bacteria. Some bacteria are beneficial and play a large role in keeping our gums and teeth healthy, and some are detrimental and can lead to decay, bad breath, and cavities. Let’s face it, no matter how much you brush, floss, and swish with mouthwash, bacteria can never be completely eliminated and that works in our favor since the“good”bacteria can help to digest our food, control bad breath, and protect against cavities. However, on the flip side,“bad”bacteria may lead to gum disease, halitosis, and oral health concerns. To keep the good bacteria outnumbering the bad, stay on top of your oral health! Your Mouth Has Good and Bad Bacteria
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INSIDE THIS ISSUE 1. National Nutrition Month 2. Tricks to Help You Prepare for Gardening Season
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A Word From Cheyenne and Ashlee
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SOAK UP THE SUNSHINE VITAMIN Health Benefits of Vitamin D
With spring on the horizon, we all will be able to get outdoors a little more and soak up some sun — and extra vitamin D! Bring on the picnics, pool days, hiking, sports activities, and leisurely walks through the park! Let's take a look at the many benefits this vitamin provides for our bodies. It boosts your immune system. Vitamin D helps your body fight off sickness. In fact, it’s been proven that deficiencies in vitamin D are connected to an increased possibility of developing infections and autoimmune diseases such as the flu, heart disease, and diabetes. It counters osteoporosis. Osteoporosis, a loss in bone mass, is common as we get older. However, vitamin D is one of the key players in helping to slow down bone loss and prevent or treat osteoporosis so we can maintain a healthy skeletal system.
It reduces the risks of depression. Studies have shown that those who are deficient in vitamin D become more prone to mood disorders and depression. To ensure that you support your mental health, step outside and get some happy, feel-good rays! It’s possibly linked to weight loss. While it’s not fully proven that vitamin D helps with weight loss, many studies have found links between vitamin D supplements and shedding a few pounds. In one study, one group of people taking vitamin D and calcium supplements lost more weight than another group taking placebos. It prevents and helps multiple sclerosis. Not only is vitamin D proven to lower a person’s chances of getting this horrible disease, but for those who already have it, it can also reduce symptoms or slow down the disease’s progression.
This spring, be sure to get outdoors and soak up some vitamin D; however, don’t forget to protect your skin, too! To avoid overexposure, only about 10–15 minutes a day of unprotected sun is recommended.
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