Calapooia Family Dental - December/January 2021

Calapooia Family Dental - December/January 2021

Last year, I pledged to commit myself to my wellness routine. In 2020, I wanted to get more sleep, find exercise routines that didn’t require me to run in the snow or the dark, and incorporate more fruits and vegetables into my family’s meals. As we close out this final chapter of 2020 and look ahead to another year, I can say … I did it! I’m proud to say I made significant strides toward my goals in 2020. It hasn’t always been easy, and certain obstacles — my knee surgery and COVID-19, to be precise — created extra hurdles, but I can tell this personal mission has made an impact on my well-being. Better yet, my kids are actively asking for fruits and vegetables for snacks. That’s a parenting win! My kids have been a big motivation for me as I’ve taken a hard look at our diet. I’m a big proponent of leading by example, and by demonstrating that you can make healthy, full meals that are also delicious, Rebecca and I are able to show our kids just how natural and easy eating healthy can be. It’s been a powerful teaching tool. We tried to find ways to make otherwise boring-looking vegetables appealing to our kids, and now we routinely have vegetables with every meal. My son will even ask for carrots and sweet peppers, two of his new favorite foods. They both also enjoy helping us prepare meals, whether that’s crudely and safely cutting vegetables or helping us stir the ingredients together. Through this, they’re learning about nutrition and the effort that goes into each meal. It’s powerful for us to build that relationship between them and their food, so they have the tools to make good choices in the future. Outside of the kitchen, my exercise routine has also taken on a new life. I’m an avid runner, but fitting runs into my busy schedule is difficult to do in the winter when I literally have to run against the clock and in the elements. In 2020, I wanted to find an alternative routine, one that would allow me to get a good workout without sacrificing time with my family or How Do You Think Dr. Summers Did on His 2020 Goals?

Brian R. Summers DMD, PhD Patrick V. Hagerty, DMD

Calapooia Courier Dec. 2020/Jan. 2021

risking my life just for a jog. Plus, in recent years, I’ve learned that I have to take better care of my body. Wear and tear comes with aging, and I want my body to still be in good shape 30 years from now. To accomplish that, I had to examine how I was staying active. I began a program this summer called Faster Way to Fat Loss, which focuses on nutrition and exercising five days per week for 30 minutes each day. These are very doable exercises that I can complete right at home, and within 30 minutes, I work up a good sweat. It doesn’t take too long, but it appears to be effective. I’ve already lost 20 pounds! As for the third leg of my wellness stool, sleep, that’s still a work in progress. It’s gotten better, but life with a toddler and a puppy made it increasingly difficult to commit to a routine this year. But unlike in previous years, I haven’t given up. I’ve recognized that there are moments when I fail, but instead of reverting back to old habits or giving up on my goal completely, I’ve just stuck with it. It’s such an easy thing to say, but it’s difficult to do. There were times in the year when I knew it would just be easier to make a meal without vegetables or skip my workout routine, but I also remembered the commitment I made to myself and my family at the start of 2020. I was committed to being better. And I did just that. This year, I’m going to build off this momentum. I’m going to continue finding new ways to introduce healthy foods to my kids, exercise on a daily routine, and find a better sleep schedule. Of course, there will be days when we opt for chips over carrots or to stay up late to finish a show instead of going to sleep early, but this journey isn’t one we can give up on. I know that a year from now, five years from now, and even 20 years from now, we’ll be better for it. Good luck with your goals this year! Happy New Year, -Dr. Brian Summers

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The Right Routine

THE SURPRISING HISTORY OF THE SNOWMAN Not Just a Corn Cob Pipe and Button Nose

FOR YOUR EXERCISES

Building a snowman is one of the most picturesque winter activities, which is why snowmen have become a wintertime cultural icon. A snowman appeared on the very first postcards, was the subject of some of the earliest photos, and even starred in silent movies. Frosty may be a happy snowman now, but his ancestors have a much more varied — and sometimes dark — history. The Middle Ages Snowmen were a phenomenon in the Middle Ages. They were constructed with deep thought and great skill because, during a time of limited means of expression, snow was a free art supply that literally fell from the sky. These artistic feats were popular winter attractions for well-to-do couples who wanted to get their fix of temporary art. Snowmen were often created by famous artists, including 19-year-old Michelangelo who, in 1494, was commissioned by the ruler of Florence to sculpt a snowman in his mansion’s courtyard. The Miracle of 1511 In Brussels in 1511, during six weeks of subzero temperatures called the Winter of Death, the city was miraculously adorned with hundreds of snowmen. The spectacle told stories on every street corner — some political and some demonstrating anger with the church, many too risque to speak of. For the people of Brussels, this Miracle of 1511 was a defining moment of artistic freedom. But when spring came and the snow thawed, the Belgians were left with damaging floods. The Schenectady Massacre Not all snowmen have an innocent history. In 1690, former Fort Schenectady in upstate New York was home to a remote Dutch settlement, which was under the constant threat of attack. Soldiers guarded the gates at all times because they were frozen open, but during a blizzard, they left a pair of snowmen to protect the gates while they sought shelter. That’s when 200 French Canadian soldiers and Native Americans approached. Naturally, they were unfazed by the snowmen and ruthlessly invaded the settlement. Building a snowman seems like a simple and charming activity, but after learning about its surprising history, you might find those piles of snow seem a little more complicated and a lot more meaningful than before.

Exercise doesn’t have to be one size fits all. You don’t have to lift heavy weights or run a mile to stay fit. In fact, there are plenty of activities you can do to build muscle and keep your heart rate up while staying engaged and active. It’s not about burning calories. It’s just about moving, so check out these options to find the exercise regimen that’s just right for you! For the Whole Family Dr. Summers’ family loves working out together! Whether it’s on a walk or a hike, you can get outside with your loved ones and get healthy, too. The key is to find something everyone will enjoy. Take your little scientists out into nature or learn a new sport with your athletic cousin. Try weightlifting as a family, dabble in yoga and Pilates, or try something new each week until you find something you all enjoy! Whatever you choose to do, as long as you’re moving, it’s going to be good for you. (And you’ll set a great example for your kids!) For Those With Joint Concerns For some, the high intensity of running or jumping puts unnecessary stress on the joints. Activities like walking, swimming, cycling, and yoga are all examples of exercise that won’t strain your joints but can be just as effective as running or weightlifting. Dr. Summers’ wife, Rebecca, knows this all too well! She has a bad ankle and has had to find the perfect low-impact routine for her well-being. By doing so, her ankle stays safe while she works up a sweat. For Those Looking for Something New You might get bored doing the same things over and over again, so switch it up by trying something new. For example, if you really enjoy running but are finding your usual path is making you more sleepy than energized, try a dance class instead. It will get your heart rate up, and you can move your body in a different way, completely changing your routine! Try it with any form of exercise, and you just might find something new to love. Plus, you’ll gain a new appreciation for your former regimen and can blend the two together!

As always, consult with a medical professional before beginning any new physical activity.

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SNOOZING IN NO TIME These Tips Will Put You Right to Sleep

Blame it on the Protestant work ethic, the 9-5 routine ingrained in so many of us, or that we’re just busy adults, but the fact remains: Americans don’t get enough sleep. According to the Centers for Disease Control and Prevention (CDC), 1 in 3 adults in the U.S. isn’t getting a healthy 6–8 hours of sleep each night. And that’s a problem because a lack of sleep can have disastrous effects on our health. After a restless night, it’s hard to focus on work the next day, and you find yourself forgetting things. You also get stressed out — sleep is essential to stress management — and little things bother you more than they should. But that’s just the tip of the iceberg. The National Heart, Lung, and Blood Institute says chronic sleep deficiency puts us at risk for heart disease, high blood pressure, depression, and even injury. All told, sleep is pretty crucial to our overall health.

Of course, it’s easy to say “get more sleep,” but that might seem impossible given the packed schedules that keep us busy and the daily stresses that keep us up at night. What are we to do? Start by eating right and staying active because they will also help you sleep at night. Regular exercise gets you ready to sleep, and a good diet means you won’t wake up when your body breaks down salt and fat — which usually happens in the middle of the night! On the flip side, good sleep means you’ll get the full benefits of your diet and exercise routine. Speaking of routine, go to bed and wake up at the same time every day. Each of us needs a different amount of sleep, so these times will vary. But stick to yours, and you’ll find after a few weeks that you fall asleep more easily and wake feeling rested.

Finally, there’s screen time. The CDC says that being on a phone, tablet, or computer 30 minutes before bed makes it hard to sleep. Instead, read a book or magazine or write in a journal. We hope these tips and tricks help you get to sleep at night. It’s the third piece of overall good health, and it’s just as important as diet and exercise. Don’t skimp on it — set a bedtime, eat right, stay off the phone, and you’ll be snoozing in no time!

Festive Apple Cider

SUDOKU

If you’re cutting back on calories, skip the eggnog and buttered rum this year and fill up your mug with this delicious mulled cider!

INGREDIENTS

• 1 lemon • 1 gallon pure apple cider • 1 large orange, thinly sliced crosswise • 2 tsp whole cloves

• 2 tsp allspice berries • 1 inch fresh ginger, thinly sliced • 2 tbsp honey • 3 cinnamon sticks

DIRECTIONS

1. Using a paring knife, shave the lemon peel off in curls. Reserve the curls and save the lemon for use in a different recipe. 2. In a large slow cooker, combine the lemon peel with all other ingredients. Cook on low for 3–4 hours. 3. If desired, use a sieve to strain the spices. Serve and enjoy!

Inspired by BoulderLocavore.com

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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411

Brian R. Summers DMD, PhD Patrick V. Hagerty, DMD

1070 24th Ave SW Albany, OR 97321 541-926-3689 CalapooiaFamilyDental.com

How Do You Think Dr. Summers Did on His 2020 Goals? The Surprising History of the Snowman Finding the Right Exercise Routine for You! Sleep: Are You One of the Few? Sudoku Festive Apple Cider 3 Bad Oral Health Habits to Stop Immediately Inside This Issue 1 2 3 4

3 ORAL HEALTH HABITS THAT HARM YOUR TEETH And How to Kick Them

Biting Your Nails: If this nervous habit is one of your vices, you’re not alone. About 20%– 30% of the population succumbs to nail- biting, nearly half of whom are teenagers. Biting your nails can chip or crack your teeth, and the nail pieces can get stuck in your gum line and potentially cause infection. The Solution: The good news is that most people quit biting their nails after age 30, but don’t rely on your age to kick this habit. Try applying bitter-tasting polish or chewing sugar-free gum to deter you from nail-biting. Or if your nail-biting is stress-induced, try meditating to reduce your stress. Chewing on Ice: It’s a mindless habit, really. At the end of our glass of water — or tooth-decaying sugary soda — we chomp on the ice at the bottom of the glass. But the combination of the hard ice and cold temperature can create small cracks along

We all have quirky habits. Most are benign, but some can be harmful. If you chronically bite your nails, chew ice, or use your teeth as a tool — three common bad oral habits — try these solutions to protect your teeth from potential damage and pain. Teeth as Tools: Our pearly whites are perfect for grinding our food and helping us speak, but that’s about as far as their usability as tools goes. Opening ketchup packages with your teeth or placing a few screws in your mouth as you hang a photo can be handy, but doing so could crack or damage your teeth. The Solution: Use actual tools! Open your condiment packets and other tricky containers with scissors. When doing home projects, use a tool belt or ask someone to hold your screws so you don’t choke or damage your teeth.

your tooth’s enamel, which increases the likelihood that your tooth will crack or chip.

The Solution: If you’re chewing as a way to occupy your mind, swap the ice with sugar- free gum! If you really want that ice-cold kick, drink cold water through a straw or suck on an ice cube instead. Struggling with one of these habits? Let our team know at your next appointment! We can help you find solutions and develop good oral habits.

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