Fairview Dental -September 2020

Fairview Dental -September 2020

SEPTEMBER 2020

SOMETHING to SMILE ABOUT

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Making the Means More Enjoyable How I Finally Succeeded at Conquering My Fitness Goals

When I was in high school, I was a pretty good runner. I ran for the cross- country team, and I could run a 5K in less than 18 minutes (which, if you’re not familiar with 5K times, is not too shabby). In those days, I enjoyed a level of fitness that made me feel like I could do any sort of activity that I wanted. But, like most things in high school, it didn’t last. Later in life, I became a full-time student, and then a father, and got out of shape — which brings us to right now. September is Self Improvement Month, which, while not a very well-known observance, is the perfect time to share how I got back into a fitness routine and what I learned from the experience. Back in February, I finally felt like I was in a place where I had the time to take on a fitness routine. It wasn’t the first time I’d felt that way since high school, but looking back, it’s the first time I actually stuck with the routine. I had tried other fitness programs before, and spent money on classes, equipment, and memberships. I wasn’t able to stick with any of them. Then, in February, I decided to go back to the fitness activity that I had enjoyed when I was younger: running. It was exercise that I had enjoyed, so I decided to give it another try. So, I bought a treadmill and set it up in the garage. Then, I made a goal to get to a point where I could run a 5K in less than 20 minutes.

and through the screen on the treadmill, I could run in all sorts of different places (Hawaii and the Swiss Alps are my favorites). Plus, once the pandemic hit, it didn’t affect my new exercise routine. I started off running at a very easy intensity, but I upped it gradually as time went on. I currently run 4–5 miles about four to five times a week. I ran my first 5K on the treadmill in just under 30 minutes. But, in the past six months, I’ve been able to get that time down to just under 22 minutes. My sub-20- minute 5K goal is well within reach. Plus, the journey toward that goal has come with plenty of other benefits as well. My clothes fit better, and I sleep better, too. So, even if I don’t reach my initial goal, the effort I’ve put in will still have been worth it. If I had to pick one thing I’ve learned from this experience, it’s that if you’re trying to improve yourself in some way, whether through exercise, through studying, or through some other skill or habit, don’t be afraid to tweak your approach to that goal if necessary. I tried several times to get myself into shape through other exercise programs, and none of them worked until I took up running again. Your self-improvement goals might seem out of reach, but trying to achieve your goals in a slightly more enjoyable way can make a mile of difference. –Dr. Russell Powell

I used to not be a big fan of running on the treadmill. However, in this case, it turned out to be perfect. I didn’t have to leave my house to run out in the cold,

“Your self-improvement goals might seem out of reach, but trying to achieve your goals in a slightly more enjoyable way can make a mile of difference.”

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Snack Your Way to Better Health 3 Tasty Ways to Boost Your Collagen Levels Without Supplements

like Skinade and Beauty & Go make it even easier with their signature drinks. Skinade is flavored with peach and mangosteen, while Beauty & Go offers a bold red grape, rosehip, and persimmon blend.

Would you rather swallow a supplement pill every morning or chow down on a handful of sea salt and herb popcorn that had similar effects? If you picked the second option, you’re not alone. Thanks to an influx of innovative products, more and more people are turning to snacks to increase their levels of the body’s fountain of youth: collagen. Collagen is what keeps your muscles strong and your joints moving. It’s also the secret to healthy, youthful skin without deep lines or wrinkles. Luckily, your body produces collagen naturally, but the process starts to slow down when you reach your early 20s. You can give it a boost by eating high-protein foods like fish and legumes, taking supplements, or adding collagen powder to your diet. Right now, collagen-enriched snack foods are all the rage. Here are just a few of them. G rab - and -G o C ollagen P opcorn Last fall, healthy popcorn giant SkinnyPop released a brand-new flavor of its signature snack at Whole Foods: SkinnyPop +Collagen. The popcorn is dusted with sea salt, herbs, and pasture-raised collagen peptides to keep your skin youthful. This is just the latest in SkinnyPop’s foray into supplements, which started with a +Protein flavor that debuted in 2018. C ollagen -E nriched D rinks One of the fastest ways to get more collagen in your diet is by drinking it. You can buy collagen powder yourself to make protein shakes, but brands

H omemade C ollagen M arshmallows Yep, that’s right — you can make your own collagen-rich desserts with collagen powder, maple syrup, and a few other simple ingredients. Check out CleanEatingMag.com for a classic recipe. If you want to go wild, SageAndCelery.com even has instructions for chocolate-dipped collagen marshmallow lollipops that will knock your socks off. These snacks aren’t a replacement for a healthy lifestyle, but they can work together with diet and exercise to improve your muscles, joints, and skin. If you have a hard time remembering to take pills but still want a youthful collagen boost, consider adding these treats to your shopping list.

4 Ways to Reuse Instead of Recycle Delivery Boxes Piling Up?

C ompost Clean corrugated cardboard — what most Amazon boxes are made of — is another great source of useful carbon. Cut your boxes into pieces and place them in your compost pile so the carbon combines with the nitrogen from food scraps. The process helps break the pile down into nutrient-rich humus for healthy soil. T oys or A rt S upplies Kids tend to play with the box their new toy came in rather than the toy itself for a reason. Cardboard boxes spark creativity, and the possibilities are endless! Boxes can be used as forts, spaceships, building blocks, art canvases, and more. Empty boxes can provide hours of fun with a little help from a vivid imagination. S torage Boxes are meant for holding items, so use empty ones to organize a cluttered garage or attic or safely store less frequently used items like winter jackets or holiday decorations. If the brown cardboard aesthetic on a shelf just won’t cut it, paint the boxes or wrap them in eye-catching gift wrap, then label them. If you’re not sure how you want to use your boxes, just hold on to them until you’re ready. The beauty of cardboard is that you can break it down, store it easily, and reconstruct the boxes later when you find a use for them.

As more people opt for online shopping, the number of home deliveries is skyrocketing. Almost every item ordered comes in its own cardboard box, and nearly 20% of these boxes end up in landfills, while the other 80% require significant amounts of energy to recycle. Here are four ways to reuse those boxes instead of just tossing them out. G arden B ed S tarters Because cardboard boxes are loaded with carbon and not contaminated by many other chemicals, they’re great for starting new plants or flower beds. They help reduce weeds and protect weak or young plants from the elements, and when the carbon in cardboard combines with the nitrogen in the dirt, a nutrient-rich soil emerges for plants to flourish in.

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Inspired by TasteOfHome.com Cheesy Vegetable Bake

5 Types of Foods That Naturally Whiten Your Teeth!

Tea and coffee might be your best friends in the morning, though we’re well aware that these beverages can easily stain your teeth. But not all food has negative consequences for our pearly white smiles. In fact, certain foods can actually whiten your teeth, bringing a whole new meaning to clean eating. Our team is here to tell you how! N o . 1: A pples , celery , and carrots Chewing crunchy fruits and vegetables like apples, celery, and carrots helps scrub your teeth and increases your production of the natural self-cleaning agent, saliva. Some toothpastes also contain a high concentration of malic acid, which also increases salivation and helps clean teeth and remove stains, according to a study from the University of Grenada in Spain. It may also help kill bacteria that cause bad breath. N o . 2: P ineapple As the only food that naturally contains bromelain — a group of enzymes with stain-removing properties — it’s no surprise that pineapple made it on this list! Recent research published in the International Journal of Dental Hygiene showed that bromelain is an effective ingredient in stain-removing toothpastes. Bromelain also has anti-inflammatory and cleansing properties.

To keep your teeth pearly white while still enjoying a good meal, try making this cheesy vegetable bake brimming with carrots, broccoli, and two types of cheese.

Ingredients

• • • • •

1/4 tsp ground nutmeg Salt and pepper, to taste

• • • • •

2 cups carrots, thinly sliced

2 cups broccoli florets

1 cup Gruyere cheese, grated 1/2 cup Swiss cheese, grated

3 eggs

2 cups milk (2% preferred) 1/4 cup butter, melted

6 cups egg bread, cubed

Directions

1. Preheat your oven to 325 F and grease an 11x7-inch casserole dish. 2. Fill a saucepan with 1 inch of water. Add a steamer basket to the pan, then put the carrots and broccoli in the basket. Bring the water to a boil, then cover the vegetables and steam them for 3–4 minutes. 3. Whisk the eggs, milk, butter, spices, and salt together in a large bowl. When they’re combined, add the vegetables and Gruyere. Then add the bread. 4. Pour the contents of the bowl into the baking dish, then sprinkle the Swiss cheese on top. 5. Bake the casserole uncovered for 30–35 minutes. Let it cool for 10 minutes, then serve and enjoy! Take a Break

N o . 3: B roccoli You probably know this superfood is great for your body, but did you know it can also improve your dental health? The European Journal of Dentistry has found that eating raw, crisp broccoli can help clean and polish teeth. The iron it contains can also provide protection against enamel-degrading acid that’s produced by bacteria. Broccoli not only helps clean your teeth, but it’ll help prevent stains and cavities, too! N o . 4: C heese This is a no-brainer when you think about it: With essential minerals like calcium and phosphorus, it’s no surprise that cheese is good for your teeth. But did you know the protein in cheese can help protect tooth enamel, too? Plus, according to the American Academy of Cosmetic Dentistry, the lactic acid found in cheese helps fight tooth decay. N o . 5: W ater Don’t forget water! Your saliva needs it. In addition to drinking water, eating water-rich foods like watermelon and cucumber will help you stay hydrated and keep your smile beautiful. We hope these tips help and maybe even surprise you. Check out our recipe on this page for one delicious way to keep your teeth healthy and clean. Keep smiling!

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Inside

This Issue

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How I Finally Succeeded at Conquering My Fitness Goals Snack Your Way to Better Health What to Do With All Those Boxes 5 Foods That Naturally Whiten Your Teeth! Cheesy Vegetable Bake Unpacking the DNA Travel Trend

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Would You Follow Your Genes Around the World? Why DNA Travel Is Trending

There are a few carry-on items every traveler should have for a flight: their driver’s license, their passport, their cellphone, a snack, and … their DNA test results? According to Lonely Planet, these chunks of personal >Page 1 Page 2 Page 3 Page 4

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