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JM•nutrition_____________________________mail: JMnutrition@comcast.net

 

 

Continue To Sink Your Teeth Into It!

Written by Ted Ingram Jr., RDN, LDN, CPT

Integrative Clinical Nutritionist for

JM Nutrition, Inc. and Block Integrative Cancer Treatment Center

 

 

 

June 2017

 

It’s summer time and the living should be easy!   Inclusive in the easy living for most Americans is the grabbing of convenient, cold drinks, which can be loaded with sugary ingredients.   Too much sugar promotes dental caries.  What I have discovered are some great alternatives.

 

Izze Sparkling Waters, which offer a variety of flavors, are sweetened with organic sugar.  A 12 FL oz. bottle will only give you 2 grams of sugar and 2 grams of carbohydrates.   Izze offers a sparkling juice as well, but be careful consuming this product.  Although it is a combination of sparkling water and juice, the sugar is hidden within the concentrated fruit juices.  This is why reading the Nutrition Facts label on purchased products is critical.  In a 12 FL oz. bottle of Izze Sparkling Juice is 29 grams of sugar and 31 grams of carbohydrates.   Check out their website www.izze.com

 

GT’s Kombucha Organic & raw drinks – made from fermented kombucha tea and comes in a variety of natural flavorings.  Ingesting this drink on sultry, summer days is an excellent way to stay cool and hydrated while promoting a healthier microbiome with probiotics.   Let’s not forget how important fermented products are to supporting  good bacteria production from the mouth to the anus.  An 8 FL oz. bottle will give you 10 grams of carbohydrates and 7 grams of sugar.  For more info on the product go www.gtslivingfoods.com.

 

Indulge yourself with other easy, chilled foods for summer fun.

 

 

 

 

 

 

 

 

 

 

 

 

For more information on “what to buy” and “where to eat” go to www.themedicinineyourkitchen.com  click on service.    Remember to keep those dental appointments because “your smile is your signature.”

 

 

**********

May 2017

 

 

RD Teddy, UAD's Blogger, vegetarian and natural foods pioneer, has compiled simple but significant information on good and better carbohydrates, best cooking oils/fat sources, low-glycemic sweeteners, and more.  Charts and tables have been implemented for easy reads. The eBook has over sixty great recipes, which exposes his skills as a cooking maven.

Just Google:  Cook Your Junk Off to see how to order yours!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**********

 

April 2017

 

I have been doing this blog for this great group of health care professionals for over 2 years and I truly hope that the information presented to you has made a difference in your oral habits as well as lifestyle.  As I continuously look at dental health research, my astonishment with the connectedness of human behavior with optimal health does not wane.

 

The health status of our gums is pertinent in risk reduction of heart problems, Alzheimer’s, cancer, lung and kidney disorders, etc.  The quest for a gum disease and tooth decay solutions might be getting near.  The buzz word is oral probiotics for more information go to www.themedicineinyourkitchen.com click on: Ask The RDN

 

Scientists have been closely examining the oral microbiome, which consists of the healthy microorganisms.  It supports and protects the surface mucus membranes of the teeth.  The microbiome has a balanced relationship with the pathogenic microorganisms.  Any imbalances in the relationship compromise oral health.

 

These imbalances can result from poor diets, lifestyle,

drugs or disease.   The imbalance is referred to as

dysbiosis and it can induce havoc on the normal immune

response.

 

What can one do about this?

 

One key dilemma incited by this imbalance is the mouth’s weakened immune fighting ability.  The strategies for one to implement are increasing fermented whole foods in his or her nutrition, arm your probiotic oral defense system with possible a probiotic lozenge, maintain a consistent relationship with your dentist, and stay tenacious toward your health care needs (e.g. brushing, flossing, hydro-flossing, etc.).

 

Kimchi (Korean) veggies are fermented and are excellent for building the gut microbiome. The fermented foods are classified as prebiotics; substances that promote the growth of good microorganisms for your well-being.

 

 

Happy Spring!!!

 

References:

1. Sampaio-Maia B, Caldas IM, et al. The oral Microbiome in Health and Its Implication in Oral

    and Systemic Diseases. Adv. Appl Microbiol. 2016;97:171-210.

2. Saffi MA, Furtado MV, et al. Relationship between vasxcular endothelium and periodontal disease in atherosclerotic lesions:

    Review article. World J. Cardiol. 2015;7(1):26-30.

3. Yao QW, Zhou DS, Peng HJ, et al. Association of periodontal disease with oral cancer: a meta-analysis. Tumour Biol.

    2014;35(7):7073-7.

 

 

**********

March 2017

 

Spring is upon us and the time for spring-cleaning is imminent.   Maybe some of your oral health products should be on the cleaning agenda of  “ discard or keep.”   There has been a plethora of on going research regarding toxic ingredients in some of the oral products such as toothpaste.

 

The concerns revolve around the use of suspected toxins, which might impact not only your oral health, but also your overall health.  Although most research is inconclusive, the information is worth paying attention to.  The gradualism of discontinuing oral health products with the following ingredients should be strongly considered:

 

1. Triclosan (antibacterial chemical)

2. Sodium Lauryl Sulfate (SLS)

3. Artificial Sweeteners (Aspartame

4. Fluoride (J Am Dent Assoc. 2010)

5. Propylene Glycol

6. Diethanolamine (DEA)

7. Microbeads

 

Once you have familiarized yourself with the list of potentially toxic ingredients, shop for products such as Tom’s, Desert Essence, Dental Herb Co. Tooth & Gums Paste, etc.

 

 Please consult with your dentist for oral products recommendations.   For more info go to www.themedicineinyourkitchen.com Go to Ask The RDN

 

References:

 

1. Hye-Rim L, Kyung-A H, et al. Progression of breast cancer cells was enhanced by endocrine-disrupting chemical, triclosan and

    endocrine, via an estrogen receptor dependent signaling pathway in cellar and mouse xenograft models. Chem. Res.

    Toxicol., 2014, 27 (5), pp 834-84

2. Toxic Toothpaste Ingredients You Need to Avoid. www.drmercola.com

3. Levy SM, Broffitt B, et al. Associations between Fluorosis of permanent incisors and fluorine intake from infant

   formula, other dietary sources and dentifrice during early childhood. J Am Dent Assoc, 2010 Oct; 141 (10) 1190 –    201

4. Propylene Glycol. www.EWG.org

 

 

**********

 

February 2017

 

Are we being sufficiently mindful?  According to the American Heritage Dictionary – mindful means “attentive; heedful.”  Sufficiently can sometimes be ever so elusive for some of us.   This seems to be the challenge when it comes to being “sufficiently mindful” of our dental health.

 

Insurance companies (Big brother!) have been observing our oral health practices for years and the findings might be the reason for a non-existent a 80% dental plan coverage.  One is very fortunate to have a dental plan, which will cover up to 50% of the dental care cost.

 

What is one to do?   Stay mindfully committed to your annual visits to the dentist to help stave off more costly dental procedures resulting from neglect.  Understand that the foundation for strong and healthy teeth is nutrient dense eating.  These two habitudes can definitely help reduce your annual dental cost

 

Nutrients important to your oral health are vitamin C, D, K2, magnesium, phosphorous, potassium, and calcium.

 

                                              Rich Food Sources

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

For more information on nutrient dense foods to support your DNA composition contact me at www.themedicineinyourkitchen.com

 

 

**********

January 2017

As we move forward into the “New Year” focused on keeping our resolutions which should entail improving our dietary habits and oral health.  Let’s hope the new presidential administration aspires to have a more robust and affordable dental plans for every American as part of the ‘affordable health care act.

 

Dental insurance might pay a portion or nothing at all toward dental expenses.  Lawmakers need to be very savvy on health care issues, especially oral health.   David Snape’s book “A Layman’s Guide to Fighting Gum Disease, What You Should Know About Gum Disease” should be required reading for US lawmakers before they finalize any modifications to the “affordable health care act.”   This could be one of the true steps toward prevention and reducing health care cost.

 

David Snape has interviewed numerous dental professionals and documented their thoughts on periodontal disease.  It is estimated that 75% of the people have the disease.   This gum disease can have far reaching implications on one’s quality of life and longevity.

 

Maintaining a good, healthy oral foundation:

 

1. Brushing and flossing 2 to 3 times daily

2. Use a good oral probiotic as needed to boost healthy mouth bacteria

3. Visit your dental professional or dentist annual or adhere to your recommended

    dental plan.

 

Don’t forget “An Apple a Day Keeps More Than the Dentist Away”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Check me out at www.themedicineinyourkitchen.com

 

References:

1. Oral Microbiol Immunol. 2009 Apr;24(2):152-61

2. J Med Microbiol. 2013 Jun;62(Pt 6):875-84

 

**********

December 2016

 

As we near the exit of 2016 I do hope the blogs have motivated readers to take better care of their “choppers”.  Remember the health of your teeth can be a powerful indicator of your overall health.   Physicians are sometimes encouraged by chronically ill patients’ dentition status as to the length of their recovery time.   If patient has a mouth full of fillings and root canals, prognosis isn’t nearly as positive.

 

So here are my holiday tips.  At the risk of being redundant the holiday season will be full of merriment and gastronomy.   Knowing how to pair your food selections can pay huge benefits to one’s oral health.    The balancing of the acid and alkaline foods is key to proper pairing.    Here is the chart, I presented a year ago on acid & alkaline foods.

 

 

 

                   Acid                              Alkaline

 

          1.Turkey                         Chicken Breast

          2. Beef Tenderloin         Tofu (Fermented)

          3. Lamb, Pork                Fermented Veggies

          4. Alcohol (All)              Alkaline Water

          5. Coffee                        Herbal Teas

          6. Oysters, Lobster        Whey Protein

          7. Fish                            Eggs

          8.  Cakes, Sweets           Fresh Fruits

          9.  Cheeses                     Cottage Cheese

        10. Fats, Oils                   Apple Cider Vinegar

 

Vegetables are a great food to eat in abundance in neutralizing acidic foods.  My last caveat as I send you into the holidays with cheers “sugary foods” are very acidic, so enjoy in moderation.

 

Here is an excellent example of balancing the acidic foods with the alkalinity of the veggies.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Happy Holidays!!

 

 

Reference:

Price WA.  Nutrition and Physical Degeneration.  8th ed. La Mesa, CA.: Price-Pottenger; 2009

 

 

**********

November 2016

 

As we near the exiting of this glorious Indian summer, other sweet pleasures of life await us with the coming of the holidays.   Those sweet pleasures will be presented in various ways, but American gastronomy will probably hold the top spot for sweet pleasures during the celebratory holidays.

 

American cuisine has ingratiated itself with sugar, sugar, and more sugar, sometimes hidden in the appetizers, soups, and entrées.  All of this before you even got to the desserts.

 

Thank godness!! The havoc on our teeth hopefully will cease when the holidays come to a close as you struggle to commit to your New Year’s resolution (e.g. to taking better care of your teeth, making a dental appointment soon, etc.).   I am certainly not going to be the one to tell you to eat in moderation, but I will share a few healthy tips.

 

Reach for more whole foods such as ripen, fresh fruits to temper the sweet cravings, fill 1/3 to ½ of your plate with fresh vegetables, and choose desserts sweetened with low-glycemic sweeteners (e.g. raw agave, stevia, inulin, etc.).  If you are not familiar with these sweeteners, check out www.themedicineinyourkitchen.com click on Ask The RDN.

 

Here is wonderful dessert to share for the holidays!!

 

 SWEET POTATO PIE

                                                                                                      16 servings

1   Extra large organic sweet potato or 15 oz. can

½   cup raw agave

9   tablespoons organic egg whites Serving

2 oz. organic walnut oil

½  cup hemp milk

½  teaspoon nutmeg

1   teaspoon vanilla

 

     •   Bake sweet potato for 1 hour at 350F; let cool, peel and

          mash.

     •   Mix sweet potato, agave, egg white, and hemp milk in blender

          until smooth.

     •   Pour mixture into pre-baked 9” pie shell; bake at 350F in pre-

          heated oven for 45 minutes.

     •   (Optional) once pie is ready, decorate with glazed pecans or pastry leaves

 

                                        Whole Wheat Pastry Shell

2    cups organic whole-wheat pastry flour

¼   teaspoon sea salt

5    tablespoons organic walnut oil

5    tablespoons filtered water

2    tablespoons raw agave

 

Press shell out in 9 or 10”   Pyrex glass pie bowl (Optional pre made pie shell)

Prebake shell at 350F for 10 minutes.

 

Nutrition Facts: Serving Size 61 g or 1 slice, Calories 165, Carbohydrates 20g, Protein 4g, Fat 8g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sugar 3g, Sodium 43mg, Dietary Fiber 3g, Glycemic Load 9

 

 

**********

October 2016

 

Properly Caring For Your Teeth:

As youths, our first education on good dental hygiene comes from our parents.  If they engage in improper practices in taking care of their teeth, chances are we will be starting at a deficit.  This, sometimes, undervalued habit can make the difference in maintaining good health later in life.

 

If you acknowledge this drawback, the good news is you can immediately start a close relationship with any of our dentists at the University Associates in Dentistry.   Those of you, who follow the standard American diet (SAD), need to get start sooner than later.

 

Good nutrition is paramount to helping the dentist save your teeth.  Try to reduce or avoid sticky foods such as gummy bears, licorice candies, caramels, etc.  Remember proper brushing and flossing are significant adjuvant to oral hygiene.

 

These foods below are truly heart felt.   Sink your teeth into them more and save them.

 

 

 

 

 

 

 

 

 

 

 

Pleaseeeeee! Ignore the silly sound bites coming across your boob tube or electronic devices such as “Current Research Showed No Real Benefits in Flossing One’s Teeth.”  Talk to your dentist about this one, because flossing certainly has saved my teeth.

 

Check me out at www.themedicineinyourkitchen.com.

 

 

Reference:

Proper Dental Hygiene Accurately Reflects Your Whole Body Health… www.drmercola.com - See Dr. Bill Osmunson, DDS – video on proper brushing.

 

**********

September 2016

 

As an integrative clinical nutritionist one’s internal chemical load is of concern to me since some research seems to support the negative impact of chemicals on our biochemistry.

 

The assault can come by way of the product selection, air, and water quality.  The latter two are huge challenges to control.  The better informed we are about lifestyle choices the lower the risk for dis – ease in our biochemical terrain.

 

An article written by Dr. Joseph Mercola prompted the aforementioned thoughts.  He asked the question “Is Your Toothpaste Loaded With Toxins?”  This should be of concern because mouth absorption is greater than 90%.

 

Most of us are brushing at least twice daily, so our choice of toothpaste might be of significance if we are on “chemical alert.”   Keep in mind that toothpastes labeled “natural” could be a marketing ploy by the purveyors since there is no legal definition or regulatory guidelines for natural.

 

Some of the ingredients that have been put on the watchdog list are:

 

1. Sodium benzoate (synthetic preservative)

2. Potassium sorbate (synthetic preservative)

3. Sodium laureth sulfate (surfactant)

4. Artificial flavors and colors linked to behavioral problems in children.

 

Here’s your homework.   Please check out your toothpaste’s ingredients.

 

Remember!  Visit your dentist annually or stay in compliance to your dentist’s recommendations.  My perpetual caveat to you is “eat whole foods and avoid or reduce processed food consumption.”     Follow me at www.themedicineinyourkitchen.com.

 

 

References:

1. Dr. Joseph Mercola. www.drmercola.com “Is Your Toothpaste Loaded With Toxins.”

2. Dr. Jerome Rigot. www.Cornucopia.org, Behind the Dazzling Smile: Toxic Ingredients in Your Toothpaste (PDF)

 

 

**********

 

 

 

August 2016

 

Can enhancing oral microbiota support gum and teeth health?   Some supplement companies are swearing by it.    The makers of these products with S. salivarius (Streptococcus salivarius) and GanedenBC 30 ™  (Bacillus coagulans), which are beneficial, probiotic strains, believe in their ability to reduce oral diseases.

 

While there is no substitute for good oral hygiene such as brushing, flossing, and rinsing, investigating  the use of some of these supplements might be worth the effort.  Adhering to your individualized dental regimen is critical to maintaining healthy teeth and gums.  Please contact me to find out more about these products at www.themedicineinyourkitchen.com.

 

Remember good nutrition compliments good dental care!   Give your dentist a friendly call.

 

Enjoy the great farmer’s markets this summer.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reference:

1. J Med Microbio. 2013 Jun;62(Pt 6):875-84.

2. Benef Microbes. 2011 Jun;2 (2):93-101.

 

 

**********

 

July  2016

 

It’s smoothie weather again!!

Review some of your favorite smoothie recipes for summer delights.  If you are going to consume ice cream during the sultry summer days, check out Oberweis or Amorino Chicago (838 N. State Street) for rHGH free ice creams.

 

Good Nutrition verses Good Oral Health!!

A great whole foods diet supports good oral health, but cannot take the place of competent professional care.   According to Dave Snape, author of “What You Should Know About Gum Disease”, 75% of people have gum disease.  The vast majority probably does not have a clue about their gum health.

 

Prevention is critical since the costs associated with dental implants and gum surgeries are expensive, not to mention other potential health problems.  Good nutrition is an adjuvant to acceptable dental and hygiene care.   Try some of these fermented foods to help increase your oral microbiome.

 

1. Sauerkraut

2. Kimchi ((fermented Korean veggies)

3. Kombucha Tea

4. Yogurts (with low glycemic sweeteners – best to get the regular and add fresh fruits).

5. Amazake (Japanese fermented rice drink)

 

 

Look for my exciting eBook, which titled “Cook Your Junk Off!!” Not Just Another Cookbook.  It will be released soon and will be available at Amazon Kindle, Barnes & Noble, Lulu, etc Great read for those interested in weight management and blood sugar control.  Informative charts on wise carbohydrate selections, better cooking oils, low glycemic sweeteners, etc.   To find out more about the release of the eBook sign up for my free newsletter at www.themedicineinyourkitchen.com Cover of the eBook below.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Reference:

1. Fermented Foods: How to ‘Culture’ Your Way to Optimal Health www.drmercola.com

2. Snape D. What You Should Know About Gum Disease. 2008.

 

 

 

**********

 

 

June 2016

 

How important is dentition to proper nutrient extraction?  The dentition of your teeth is relevant to the development, the kind, and number of teeth in each of our mouths.  How each of us deals with our dental morphology can impact our overall health, especially our ability to utilize our nutrients from the foods.

 

A consultation with your dentist regarding a dentition analysis could be of benefit in making the best food choices if you suspect possible issues in this area.  Proper masticating or chewing of your food is a necessity not an option.  What adult wants to be on pureed foods!

 

The take home message is “a complete raw food diet might not be the best choice for you.”    The safe food selections for any dentition status for the summer months are

low-glycemic, fruit sorbets, fresh fruit smoothies, watermelon, etc.

 

Look for my exciting eBook, which titled “Cook Your Junk Off!!” Not Just Another Cookbook.  It will be released soon and will be available at Amazon Kindle, Barnes & Noble, Lulu, etc Great read for those interested in weight management and blood sugar control.  Informative charts on wise carbohydrate selections, better cooking oils, low glycemic sweeteners, etc.   To find out more about the release of the eBook sign up for my free newsletter at www.themedicineinyourkitchen.com See the cover of cookbook below - followed by a wonderful, cooling Mango Mint Sorbet recipe for these hot summer days.  Enjoy!!

 

 

Mango Mint Sorbet________________________________________________

                                                                                                      Serves 14

6 cups frozen organic mangos

2 large frozen organic bananas

1 Tbsp fresh mint leaves finely chopped

½  cup agave

½ cup organic soft silken Mori –Nu tofu

2 tsps organic vanilla extract

 

    •  Measure out all fruits and place in freezer over night

 

    •  For preparation of the dessert place all frozen fruits and other

        ingredients into a food processor or blender.

 

    •  Blend into a nice creamy consistency and place back into freezer for 60

        minutes.

 

     •   Put two scoops in a decorative glass or bowl and garnish with

        unsweetened chocolate squares.

 

      Nutrition Facts: 4 oz serving (1 scoop) - Calories 82, Carbohydrates 20g, Protein 1g,

      Fat 1g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, Sugars 15g, Sodium 3 mg,

      Dietary Fat 3g

 

 

(See above photo of recipe in lower right hand corner of eBook cover)

 

 

References:

1. GA Feldhamer, LC Drickhamer, et al. “Evolution and Dental Characteristics”, Mammalogy: Adaptation, Diversity, Ecology. Baltimore, MD: Johns Hopkins University Press; 2007:48-67.

2. M. Balooch, S. Habelitz, JH Kinney, et al. Mechanical properties of mineralized

collagen fibrils as influenced by demineralization. Journal of Structural Biology; June 2008;162 (3):404-410.

 

 

**********

 

 

May 2016

 

Strategies for Tooth Enamel Preservations

 

Did you know the mixing of hot and cold foods might impact your tooth enamel?  Well, the research is either very skimpy or non-existed on this truth or fiction if this really does induce the erosion of tooth enamel.  Until further data is made available, I would exercise caution in mixing the hot foods and very cold drinks together.

(Blog – 7/10/15)

 

As we enjoy the summer festivals and outdoor concerts around town, eating, drinking, and having a terrific time can sometimes overshadow good oral hygiene.

Staying cognizant of the issue simply requires not straying too far away from good nutrition.

 

Choose roasted seasonal produce; limit the processed foods, and kept sugary foods at the minimal.   Grilled meats should not be eaten too charred.  Some researchers are suggesting that under cooked meats are more beneficial to our overall health.

(Blog 8/20/15)

 

What is S. salivarius?  You’re heard about probiotics that help support the microbiota, which is the good and which is the bad microorganisms residing in the human body.  The probiotics are implemented to support maintaining the balance by boosting the good microflora.

 

Researchers have unearthed the importance of oral probiotics to oral health.  The acknowledgement of these findings can lower gum disease risk by reducing indicators of the condition.  This is good for maturing individuals since adults entering into later stages of the life cycle experience the highest rates of gum disease.  S. salivarius BLIS M18, a bacterial strain, has shown in laboratory studies to impact disease causing bacteria connected with periodontitis and gingivitis.

 (Blog 12/10/15)

 

The aforementioned blogs contained significant information to support you in maintaining good oral health.  I suggest revisiting the information to reinforce positive oral hygiene practices.

 

           Follow me at www.themedicineinyourkitchen.com - sign up for the free quarterly newsletter.

 

**********

 

April 2016

 

As we impatiently wait for the warmer weather, I cannot help but thinking about the gum chewers.  It seems as though they have been in hiding during the inclement weather.  Perhaps, it is the excess facial clothing or wraps.

 

My thoughts drifted toward this mandible stimulating activity in search of the health benefits.    Humans have implemented chewing gum in some form dating back over a  100, 000 years.   Chewing gum has continuous developed through cultural influences and manufacturing innovations.

 

The practice of chewing gum has survived every controversy imaginable such as being a detriment to the environment, treating gastrointestinal problems, a possible carcinogen, improving cognitive functions, etc.  The dental community is like Switzerland, but speaks in unison regarding the sugar-free gum message to lessen cavities.

 

My sweetener of choice in sugar less gum is xylitol (sugar alcohol), which is naturally found in fruit and vegetable fiber.

 

Harmful microbial organisms are starved in the presence of xylitol.  Your teeth are allowed to remineralize with less interruption. These dental plaque-promoting microorganisms enhance the acid environment. Xylitol behaves like a buffer against the acidic environment within the mouth.

 

It is a great low calorie sweetener for diabetics and this is the result of incomplete absorption in the gut.   Although non-fermentable in the mouth, it does support gut fermentation for energy production.  For more info on sweeteners go to www.themedicineinyourkitchen.com. Click on Ask The RDN.

 

Reference:

 

1. The History of Bubble and Chewing Gum.  www.inventors.about.com

2.  Onyper SV, Carr TL, et al. Cognitive advantages of chewing gum. Now you see them, now you don’t. Appetite 2011; 57(2):321-8.

3. Steinberg LM, Odusola F, Mandel ID. Remineralizing potential, antiplaque and antigingivitis effects of xylitol and sorbitol sweetened chewing gum. Clinical Prevention Dentistry. Oct 1992; 14 (5):31-4.

 

 **********

 

March 2016

 

Remember the old adage “there is nothing new under the sun.”    When one peruses Dr. Weston A. Price’s book written over sixty years, Nutrition and Physical Degeneration, the benefits of wholes foods to oral health, there truly is nothing new.

 

Dr. Price, who was a doctor of dental surgery as well as a researcher, diligently examined the relationship between overall oral health and nutrition from a scientific perspective.  His startling findings revealed a decline in modern society’s dental health as a result of the advent of the western diet.

 

The message of going back to the old methods of cooking and eating to preserve our health is getting lost in the world of convenience and misinformation.    Processed foods have always been nutritionally compromised and the net effect glossed over.

 

When shopping at your favorite grocery store, spent less time in the processed food aisle, photographed below.   Defeating these old creature habits might take some professional intervention.  For more information contact RD Teddy at www.themedicineinyourkitchen.com Click on Ask The RDN and share your questions/concerns.

 

 

References:

1. Price WA. Relationship between different sicknesses and nutrition: Nutrition and Physical

Degeneration. Cleveland. OH: Paul B. Hoeber Inc; Medical Book Department of Harper & Brothers; 1939.

2. Weston A. Price Foundation www.westonprice.org

 

 

 

**********

 

February 2016

 

Hey!  Did you know that February is “Heart Health Month” and your dental health can be an integral part of maintaining a healthy heart?   Well, the neglect of not diligently caring for your teeth can increase the risk for cardio decline.

 

At the risk of beating a “dead horse to death”, the message stays constant in brushing after each meal, daily flossing, and dental appointments relevant to your needed care.  All of the aforementioned support plaque reduction and helps stave off diseases such as gingivitis and periodontitis.

 

Some good nutritional practices to support your plaque reduction efforts are the avoidance of junk foods and sodas.  Here are some foods to replace some of those junk foods.

 

1. Apples are a good source for lutein, calcium, and magnesium.

2. Oranges can supply the body with B vitamins and calcium.

3. Bananas contain vitamin C and potassium.

4. Walnuts provide Omega-3 fatty acid, calcium, and magnesium.

5. Pine nuts can offer magnesium and potassium.

6. Raisins contain calcium and potassium.

7. Stevia & Erythritol Sweetened chocolate chips are low glycemic sweeteners and

     the erythritol, a sugar alcohol, can stimulate good mouth bacterial through

     fermentation.

 

The listed nutrients, one can get from eating the foods in the above photo, can promote improvements in good dental and heart health.

 

For more support in getting on point with good nutrition, check out www.themedicineinyourkitchen.com.  Sign up for our free quarterly newsletter to stay abreast on foods coming from the farm to your table.

 

 

References:

1. Marsh PD, Moter A, Devine DA. (2011). "Dental plaque biofilms:

    communities, conflict, and control". Periodontology 2000. 55(1), 16-35.

2. Chetrus V and Ion I.R (2013). "Dental Plaque - Classification, Formation, and

    Identification." Int. J. Med. Dentistry 3: 139-143.

 

**********

 

 

January 2016

 

Isn’t it great!!  We get another chance to do it again and that’s keeping those New Year’s resolutions.  The big for me is keeping those quarterly cleaning appointments with my dentist.

 

My objective is to avoid edentulous as I move through the adult stages of the lifecycle.  An edentulous result when one has become toothless to some degree. This can become a real possibility if you do not stay on top of your oral hygienics.

 

At the risk of being excessive dietary habits play an enormous role in overall health.  According to USDA (United States Department of Agriculture) Dietary Guidelines for Americans 2010 – 2020 we are not eating enough high quality foods such as whole foods (unprocessed or minimally processed) as evidenced by over 100 million Americans’ health challenges.   See http://1.usa.gov/21N65zlL

 

Establishing consistent healthy eating patterns cannot be undermined.  Please follow me at www.themedicineinyourkitchen.com for great recipes and scientifically based information.   Check out this great pizza recipe in our upcoming EBook book.

 

RD Teddy’s Low-Cal Whole Wheat Pizza w/Thin Crust

 

 

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December 2015

 

What is S. salivarius?  You’re heard about probiotics, that help support the microbiota, which is the good and bad microorganisms residing in the human body.  The probiotics are implemented to support maintaining the balance by boosting the good microflora.

 

Researchers have unearthed the importance of oral probiotics to oral health.  The acknowledgement of these findings can lower gum disease risk by reducing indicators of the condition.  This is good for maturing individuals since adults entering into later stages of the life cycle experience the highest rates of gum disease.  S. salivarius BLIS M18, a bacterial strain, has shown in laboratory studies to impact disease causing bacteria connected with periodontitis and gingivitis.

 

A lozenge has been developed with S. salivarius BLIS M18 and additional healthy probiotic to enhance oral probiotics to help manage the negative, gum disease promoting bacteria.   The inconvenient truth is nothing replaces adequate brushing and flossing daily.  Keep those dental appointments!!!    For more info about the lozenge go to www.themedicineinyourkitchen.com Click on Ask The RDN.

 

Remember the acid and alkaline food balance to support good oral health as we anticipate dopamine stimulation over the holidays.

 

Here is my top 10 acidic foods list along with some good alkaline food alternatives to balance the meal.

 

 

                Acid                         Alkaline

 

          1.Turkey                          Chicken Breast

          2.Beef Tenderloin            Tofu (Fermented)

          3. Lamb, Pork                 Fermented Veggies

          4. Alcohol  (All)              Alkaline Water

          5. Coffee                         Herbal Teas

          6. Oysters, Lobster          Whey Protein

          7. Fish                            Eggs

          8.  Cakes, Sweets            Fresh Fruits

          9. Cheeses                      Cottage Cheese

          10. Fats, Oils                 Apple Cider Vinegar

 

These acidic foods should be eaten with plenty of vegetables, which most are quite alkaline.   Employing these eating strategies might serve you well in the upcoming New Year and make your dental appointments more pleasurable.    Happy Holidays!!!

 

References:

1.  Scariya L., et al. Probiotics in periodontal therapy. Int J Pharm Bio Sci. 2015 Jan; 6  1): 242 – 50.

2.  Zarco MF, Vess TJ, Ginburg GS. The oral microbiome in health and disease and the potential impact on personalized dental

      medicine. Oral Dis. 2012 Mar; 18 (2): 109-20.

3.  Bizzini B, Pizzo G, Scapagnini G, et al. Probiotics and oral health. Curr Pharm Des. 2012; 18 (34): 5522-31.

 

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November 2015

 

Hey! What’s up with the super white teeth?  Maybe, that is the requirement in “Holly weird”, but most of us do not have to be that extreme.   I do know that teeth whiting is sometimes implemented to restore the nature shade of the tooth and is par for the course in cosmetic dentistry.

 

To maintain clean and healthy looking teeth a debridement, which is the removal of calculus & plaque by a dental professional, should be done based on your need assessment.   After that procedure just cleaning and polishing could do the job.

 

Caveat emptor!  Be very careful with home use whitening products since some seekers have experienced allergic reactions or sensitivities.   Although having bleaching trays made by your dental health professional can be more expense, sometimes this is the better approach to successfully whitening one’s teeth.

 

There are a myriad of whitening or bleaching techniques out there in the market place. Picking the right one with less exposure side effects can be a chore.  It is always better to check in with your dentist before moving from the contemplating stage into action phase of getting the teeth whitened.

 

Once you have made the leap for greater pearly whites, there are some nutritional things you can do.  First, monitor the stain producing foods such as tea, coffee, red wine, and sports drinks. Eating green apples, which are filled with malic acid, can support the natural whitening of the teeth (an apple a day!).  Other apple varieties, carrots, and celery can enhance saliva production.  This action produces natural stain removing properties.   See photo below – Prepping carrots!

 

Reference:

  1. “Teeth Whitening – A Guide to Bleaching Risks, Rewards, Caveats & Cost”

      www.yourdentistryguide.com. Retrieved 2015-10-26.

  2. “Food That Whiten Teeth Naturally” Retrieved 2012-02-12.

 

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October 2015

 

Oral hygiene remains at the heart of good dental health especially in tooth decay prevention.   At the crux of tooth decay is dental caries, which is tooth structure break down by bacteria.

 

One procedure dating back to the Tang Dynasty in China (A.D. 618 - 907) is dental amalgam for tackling cavities.  The amalgam usually consisted of metal alloy mixed with mercury.

 

The prevalence of mercury fillings has become very controversial today due to its negative health implications.  Mercury toxicity or poisoning from the amalgams has come under tremendous criticism from dental professionals as well as scientific researchers.

 

There currently exist a dichotomy within the dental health community, which has seen the avoidance in the use of mercury amalgams for filling cavities.   Some dentists have gone as far as removing these fillings from patients’ teeth.

 

The removal process has become questionable since mercury leakage is now a concern.  Patients are being closely evaluated for mercury amalgam removal.  Dentists, who are ahead of the curve, are using resin to fill cavities.

 

Patients, who might have concerns about mercury in the body, can do some dietary interventions for mercury removal.    Cilantro and sea vegetables are two foods that are thought to help remove heavy metals from the body.  The alginic acid or sodium alginate in these foods can be an excellent chelator for forcing mercury out of your system.

 

For interested readers use ½ cup of finely chopped cilantro in your fresh salads three to fours times per week. Try this delicious Ginger Arame Veggie Salad

 

Ginger Arame Veggie Salad

 

1 cup dried Arame, rinsed, soaked, and drained (Main Coast Sea Veggies)

16 oz. organic firm tofu, drained, crumbled

6  organic green onions (finely chopped)

1 heaping tsp grated ginger

1 cup grated organic carrot

¼  tsp sea salt (Celtic or Himalayan)

 

  Arame (sea vegetable) is placed in pot and covered in water and let

     simmer at a low heat for 10 minutes.  Drain and cool to room

     temperature.

 

  Crumble and drain tofu for 30 minutes in strainer before using, then

     use hands to squeeze excess water from tofu.

 

  In large serving bowl, combine tofu, Arame, grated carrots, green

     onions, and grated ginger, then pour on dressing.

 

  Cover and put into refrigerate for 30 minutes.  Will serve 6

 

Asian Dressing

 

3 tbsp toasted sesame oil

3 tbsp tamari (soy sauce)

2 tbsp lemon or lime juice

2 tsp garlic (minced)

2 tsp prepared organic stone ground mustard

 

Whisk together all ingredients in small bowl until well blended.

 

Nutrition Facts: Serving size 4 oz. or ½ cup

Calories 116, Carbohydrates 5 g, Protein 6 g, Fat 8g, Trans Fat 0, Sodium 174 mg, Dietary fiber,

Sugar 1 g,

 

REFERENCES:

 

Eliaz, I., Weil, E., and Wilk, B. Integrative medicine and the role of modified citrus pectin/alginates in heavy metal chelation and detoxification--five case reports. Forsch Komplementmed. 2007;14(6):358–64

 

Vearrier, D., and Greenberg, M. I. Care of patients who are worried about mercury poisoning from dental fillings. J Am Board Fam Med. 2010;23(6):797–8

 

Dutton DJ, Fyie K, Faris P, Brunel L, Emery JH. The association between amalgam dental surfaces and urinary mercury levels in a sample of Albertans, a prevalence study. Journal of occupational medicine and toxicology (London, England). Aug 29 2013;8(1):22.

 

 

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September 2015

 

How critical is our oral health to our overall well-being?

We are constantly being bombarded with the importance of diet and exercising, getting fit, and staying health.   The fundamental ingredient to help support the achievement of your goal is often not mentioned or discussed.  That omission is “oral health” and it’s the portal” to all of the aforementioned

 

Our ability to extract healthy gum promoting nutrients from the foods such as CoQ-10, vitamin k2, and vitamin C is intimately tied to our dental health.  Dr. Gerry Curatola, founder of Rejuvenation Dentistry, believes that bleeding gums might sometimes be associated with CoQ-10 deficiency.

 

Boosting your nutrition is pivotal to good oral health and staying well.   Just like the ingestion of certain foods like gluten, dairy, and high omega 6 sources can be inflammatory activators, your food choices can be alkalizing, high in antioxidants, and anti-inflammatory properties.

 

Let’s not forget about your oral microbiome.  These are the good bacteria in the mouth and they maintain a relationship with your gut microbiome.    The state of these microbes in the mouth is thought be compromised as a result of using alcohol- based products.  A dichotomy is at play here in the field of dentistry.   So, please consult your dentist as to his or her thoughts on the issue of alcohol –based products and microbiome health.   Not being vigilant at maintaining the balance between the good and bad microbes is thought to be a factor in oral pathogenic production.

 

As we listen and read about innovative strategies to ameliorate oral healthcare just remember that some things never change.  Eating a whole foods diet (preferably organic) the majority of the times will continuously support good oral health.  Fermented vegetables still seem to be high on the list for encouraging mineral absorption, B vitamin productions, optimizing good gut bacteria, and vitamin K2 for calcium uptake.   Visit your dentist annually or as often as needed for your individualized dental care.

 

Follow me at www.themedicineinyourkitchen.com and check out the service part of website for “Where to Eat.”

 

References:

http://articles.mercola.com/sites/articles/archive/2014/11/30/importance-oral-microbiome.aspx

Dr. Gerry Curatola, DDS, Rejuvenation Dentistry. www.rejuvdentist.com/

 

 

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August 2015

 

As we continue to enjoy the summer festivals and outdoor concerts around town, eating, drinking, and having a terrific time can sometimes overshadow good oral hygiene.

Staying cognizant of the issue simply requires not straying too far away from good nutrition.

 

Choose roasted seasonal produce; limit the processed foods, and kept sugary foods at the minimal.   Grilled meats should not be eaten too charred.  Some researchers are suggesting that under cooked meats are more beneficial to our overall health.

 

These over cooked, charred meats can create what scientist referred to as “advance glycation end products” or AGES.   Any high temperature cooking, which results in over cooked meats, produces glycation.  This is a slow chemical reaction, which occurs between protein and sugar.

 

You could be asking, “What does this have to do with my dental health?”   Glycation can impact one’s neurological health.  Neurons or nerve cells run throughout the entire body and knowing about food preparation, foods to eat in moderation, and the best foods to eat become paramount as we age.   Being education about food choices is synonymous with good dental health.

 

Here is a wonderful recipe that produces very little AGES and is great for outdoor fun.  You and this dish keep cool!!

 

 Low-Fat Cilantro Tuna Salad

                                       Serves 20

36 oz canned Albacore tuna light in water, unsalted

1 ½ cups finely chopped Spanish or yellow onions

1 ½ cups red bell peppers diced small

1 ½ cups celery diced small

1 ½ cups medium chopped cilantro

1 ½ cups diced red apple peeled

2 cups Vegenaise

1 tsp sea salt

Pinch of cayenne pepper

 

 

     •  Open cans of tuna and place in colander or strainer to completely drain.

 

     •  Once tuna has been drained place in medium size bowl and add all chopped

        veggies and seasonings

 

     •  Add Vegenaise to tuna and vegetables, then let chill and serve (on toasted

         whole grain bread or brown rice crackers).

 

Nutrition facts:  Serving Size 3/4 cup or 6 oz, Calories 218, Carbohydrate 3g, Protein 13g, Fat 15g, Saturated Fat (Trans Fat 0g), Sodium 286mg, Sugars 2g, Dietary Fiber 1g

 

Please follow me at www.themedicineinyourkitchen.com.

 

References:

Uribarri J, Woodruff S, Goodman S, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010 Jun;110(6):911-16.e12.

 

 Uribarri J, Cai W, Sandu O, Peppa M, Goldberg T, Vlassara H. Diet-derived advanced glycation end products are major contributors to the body’s AGE pool and induce inflammation in healthy subjects. Ann N Y Acad Sci. 2005 Jun;1043:461-6.

 

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July 2015

Strategies for Tooth Enamel Preservations

 

Did you know the mixing of hot and cold foods might impact your tooth enamel?  Well, the research is either very skimpy or non-existed on this truth or fiction if this really does induce the erosion of tooth enamel.  Until further data is made available, I would exercise caution in mixing the hot foods and very cold drinks together.

 

The evident is pretty sound on acid actually eroding the enamel of the teeth.  This chemical reaction is referred to as acid erosion or dental erosion, which commences at the enamel.  If this is ignored, it can eventually attack the dentin, a deeper part of the tooth.

 

Wait!! Hold everything…     Can this be avoided or delayed?    One good piece of nutritional advice is to stay away or reduce these food culprits when making your food choices.  I am talking about foods such as fruit juices (e.g., orange and apple juices) colas, carbonated drinks, coffee (one cup daily might be okay!), and heavily processed foods.   Why carbonated drinks?  It’s the citric and phosphoric acid, promoting the erosion of the enamel.   The heavily processed foods, not only tend to be acidic, but loaded with chemical preservatives and additives to extend the shelf life or storage.

 

My second advice is to make an appointment your dentist if you have been in 6 months.  Maintaining proper dental hygiene requires your dentist’s expertise.  Here are other strategies to support keeping those pearly whites.

 

1. Eat whole foods avoid refined sugars and processed foods as much as possible

2. Incorporate fermented foods into your eating habits

3. Eat omega 3 rich foods such as walnuts, cold-water fishes, hemp seeds, etc.

4. Try brushing right after eating or drinking with a soft- bristled brush.

5. Brush and floss daily

 

 

Please go to: http://www.medicineinyourkitchen.com/ for the recipe!

 

Reference:

 

1. Dugmore, C.R; Rock W.P. “A multifactorial analysis of factors associated with dental erosion”. British Dental Journal. March 2004; 196 (5): 283-6.

2. Dr.Mercola J. Brush or Floss? Which Comes First? www.drmercola.com, Accessed July10, 2015.

 

 

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June 2015

 

With summer fast approaching, it's time to start thinking about buying fruits and vegetables locally.  Buying crops grown locally has a much smaller carbon footprint than produce shipped a great distance, and locally grown produce is much fresher!

 

Local farmer markets and urban gardening communities can be key resources in creating a more sustainable environment. Greater demand for pesticide-free and organic crops is still needed from the educated public to enhance commitment from local farmers and urban gardeners, and to incite them to produce safer crops for us all.

 

Unfortunately, the sustainability movement has become bogged down in corporate politics.  I understand that nothing happens without political concessions, but it's time for a grass roots approach at the local level in order to take the bull by the horns for safer foods, which promotes a cleaner local water supply as well.  Agricultural sustainability requires allegiance to pesticide-free and organic crops by local farmers.  It's high time to start putting public health before profits.

 

Supporting local farmers who are committed to producing pesticide-free and organic produce helps increase the safety of our local environment while providing some control over the quality of the food coming from the farm to the table. 

 

Here is a list of top fruits and vegetables to purchase organic or pesticide-free.

 

Apples                              Kale

Bell Peppers                      Lettuce

Blueberries                        Nectarines

Celery                               Peaches

Collard Greens                  Potatoes

Cucumbers                        Spinach

Grapes (Red or Green)        Strawberries

Green Beans

 

Important Caveat - Avoid produce grown outside of the US.

 

Source:  The Environmental Working Group

http://www.ewg.org/foodnews/dirty-dozen-list.php

 

For more nutritional education info, visit:  themedicineinyourkitchen.com

 

If you missed the last issue, you can go to "GMO Myths and Truths" at:  www.earthopensource.org to download the free E-Book.  The controversy surrounding GMO biotechnology is growing exponentially.  To assess the saftety of the these crops, it is helpful to accesss more scientific data.  I highly recommend the new documentary entitled, "Fed Up", narrated by Katie Couric.  What an eye opener!!!

 

Healthy Trails!!!

 

RD Teddy

 

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May 2015

 

Well! The ice cream and cool sugary food season is upon us.  Yes, I’m talking about summer. Those treats can be murder on your dental hygiene especially, if you are one, who gets lazy and skips out on regular brushing.

 

We all know the importance of tooth brushing in cavity and gum disease prevention.  But how did this practice begin.   Our ancestors commenced with this practice of tooth brushing dating back over 3000 B.C. by developing a crude form of the toothbrush from leaves and twigs.

 

Europeans were the biggest influence on our modern day tooth brushing, which probably resulted from our country’s closer ties with the culture.  The mass practice permeated the United States after World War II and this was largely due to the return of our military forces.  The arm forces were sticklers for encouraging our military to practice good oral hygiene.

 

Smoothies are an excellent substitute for ice cream and cool sugary treats during your summer fun.  They can be wonderful for satisfying the taste for something cool and sweet.   Unlike the aforementioned sugary treats smoothies are a superb source of fiber, which is great for slowing down the sugar rush. This delicious drink can be made to please the palate for something rich and creamy like ice cream or cool and liquefying like a milk shake.  The sweetness is coming from whole fruits, the best avenue for satisfying the craving for sweets.   Check out this great smooth recipe.  For more good nutrition advice, go to www.themedicineinyourkitchen.com Remember! Try and brush after every meal.

 

Reference:

Fridus van der Weijden; Dagmar Else Slot (Nov 2, 2012). "The effectiveness of tooth brushing". Dental Tribune.

Mary Bellis. "History of the Toothbrush and Toothpaste". About.com Money.

 

 

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April 2015

 

As we move into more pleasurable weather as the coming of summer is just around the corner.  We will be bestowed with an abundance of smiles and smiling faces. The flexing of these corner muscles around the mouth can connote pleasure, happiness, merriment, and sociability.  It helps for one to have confidence in his or her smile.

 

Staying on top of your dental health can support assurance in one’s smile.  Acknowledging and maintaining healthy eating habits reduce tooth decay by preventing acid demineralization from residual foods on the teeth.  These foods become trapped inside the pits and fissures of the teeth from chewing pressure.

 

Unfortunately brushing is not always successful at remove the trapped foods, but good nutrition can be there to save the day.  Chewing a fibrous food such as celery after your meals can help compel saliva into the pits and fissures. These trapped carbohydrate like sugary foods can be diluted by saliva production brought on by roughage or fiber, especially the insoluble forms.  Whole grain cereals, legumes, fresh fruits, and vegetables are examples of insoluble, fibrous foods.

 

Chewing foods that help clean your teeth, reduce tooth decay

 

   Anyone for Sesame Cucumber Salad!

 

Please check out www.themedicineinyourkitchen.com for great recipes.  Come join the Medicine In Your Kitchen family.

 

Reference:

Anderson JW, Baird P, Davis RH et al. (2009)."Health benefits of dietary fiber".Nutr Rev 67 (4): 188–205

Gallaher, Daniel D. (2006). Dietary Fiber. Washington, D.C.: ILSI Press. pp. 102–110. ISBN 978-1-57881-199-1.

 

 

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March 2015

 

March is “Nutrition Month” and with spring just right around the corner it is time to turn over a new leaf.   We know that a healthy diet is critical to good oral health, but sometimes other approaches might be necessary for plaque reduction.

 

The avoidance of junk food or sugary foods is definitely a good practice if you want to minimize dental caries.  Whole foods such as vegetables, fruits, and nuts are great foods to increase in your diet, which can help too.  But, the eradication of tooth decay continues to elude the dental profession.  Other strategies that might be good for reducing tooth decay are eating more fermented vegetables and using coconut oil in a procedure called oil-pulling therapy.  The fermented vegetables can be found at Korean restaurants under the name of kimchi.

 

Kimchi (fermented vegetables) is a traditional Korean dish, which is often served as a side dish.  Napa cabbage, radish, scallion, and sometimes cucumbers can act as a main ingredient in over a hundred varieties of kimchi.  This food has an abundance of friendly bacteria that can reduce dental caries.  Be careful consuming fermented food if you are taking monoamine oxidase inhibitors.

 

junk food, sugary foods, minimize tooth decay, coconut oil

 

If you suffer an aversion to spicy and sour tasting foods like kimchi, all is not lost.  Oil pulling with coconut oil is thought to offer some promise for tooth decay reduction.  This nutrient dense food is thought to be very efficacious against many strains of Streptococcus bacteria including Streptococcus mutans.   This particular bacterium plays a significant role in tooth decay.  A simple approach like rinsing the mouth with coconut oil in the same manner as rinsing with mouthwash is required.  This should be done before or after breakfast for 15 minutes.  For more information contact me at: www.themedicineinyourkitchen.com

 

References:

Kim, M.; Chun, J. (2005). "Bacterial Community Structure in Kimchi, a Korean Vegetable Food, as Revealed by 16S rRNA Gene Analysis". International Journal of Food Microbiology. 103(1), 91–96.

Oil Pulling Therapy: Detoxifying and Healing the Body Through Oral Cleansing by Dr. Bruce Fife, N.D.

http://piccadillybooks.com/oil-pulling-therapy.htm

 

 

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February 2015

 

With spring being just around the corner our expectations of nicer weather and greater choices of food varieties are naturally ascending.  If you are fortunate enough to escape the urban jungle for walks in the woods this spring, before heading out pick up Jo Robinson’s “Eating on the Wild Side.”  These wild varieties such as dark berries, apples, etc. tend to be higher in nutrients and low glycemic.

 

Super market produce can be lower in nutrients and higher in sugars as a result of harvesting methods, being a newer variety, and how you prepare it at home.

 

* Great Food Tip – For you potato lovers: To reduce the sugar spikes from high

   glycemic potatoes such as Idaho and Russet you should cook and chill.  The

   cook and chill method creates a resistant starch, which is more slowly

   digested.  Reheating does not raise the glycemic level.

 

Surges in one’s blood sugar can impact cortisol level and immune response.  If one has early lesions in the periodontal tissues, a compromised immune system might set the stage for periodontitis, which is inflammation of the periodontal tissue.

Too many sugars in the diet can become fermented and support the development of plaque.

 

A good diet is commensurable to good oral hygiene. This does not mean that you have to abstain from sweets made with good, anti-oxidant food sources.

 

Did you know that cooked berries have more anti-oxidants than fresh?  Here is an excellent muffin recipe to sink your teeth into.

 

For more great recipes and nutrition education go to www.themedicineinyourkitchen.com.

 

 

Blueberry and Quinoa Muffins________________________________________________

                                                   12 servings

 

1 ½  cups quinoa flour

1 ½  cups spelt flour

1  Tbsp baking powder

½  tsp sea salt

2  organic eggs

¾ cup almond milk, soymilk, or hemp milk

¾ cup raw agave nectar

8  oz. blueberries

2  ripe bananas

3 Tbsp organic canola oil

 

     •  Preheat oven 350 F

 

     •  Mix quinoa flour, spelt flour, sea salt, and

        baking powder in large bowl, then set aside

 

     •  In a blender add eggs, non-dairy milk, sweetener, ripe banana, and

        walnut oil; blend well.

 

     •  Combine blended ingredients with flour mixture and mix well,

        then add washed blueberries. Place in oiled muffin pan and bake

        for 20 minutes.

 

Nutrition Facts: Serving Size 115 g, Calories 212, Carbohydrates 37g, Protein 5g,

Fat 6g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 35mg, Sugars 3g, Sodium 53mg,

Dietary Fiber 5g

 

Reference:

Armitage GC (2004). "Periodontal diagnoses and classification of periodontal diseases". Periodontol. 2000 34: 9–21. doi:10.1046/j.0906-6713.2002.003421.x. PMID 14717852.

Ek KL. Wang S, Copeland L., Brand-Miller JC. Br J Nutri. 2014 Feb: 111 (4): 699-705.

 

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January 2015

 

After reading my blogs you should now realize the importance of professional dental care intervention to avoid disaster to your teeth.   Those pearly do not always reflect the true story of your gum health.

 

Continuously integrating sound nutrition principles into your lifestyle for immune enhancement helps control the bacteria responsible for promoting gum disease.   There is also the genetic component that might have an impact on oral health.

 

Some geneticists believe that one can turn on and off the negative genes through what is known as epigenetics.    Epigenetic is a very controversial science, which examines gene function not involving changes in the structure of the DNA.  It is thought that environment factors such as dietary lifestyle can influence gene functions.

 

The field of dentistry has been engaged in on going research examining the interconnectedness between poor oral hygienes and risks for heart disease, stroke, and lung infection.

 

Let’s look at some immune boosting foods to help protect us from out of control gum disease promoting bacteria and other potential diseases.

 

                      Collard greens/cabbages (high in fiber and vitamin C)

 

                      Citrus (oranges, lemons, limes, etc.) high in vitamin C, which can increase the body’s

                      defenses against illness.

 

                      Carrots (a pro-vitamin for vitamin A) good for your vision - essential to normal cell

                      growth and development.

 

                      Garlic – a protector against infections – beneficial to your heart health

 

                      Broccoli – can support liver and immune functions (great source of fiber and vitamin C)

 

                      Berries –  although the antioxidant claim is still being debated, they are great vitamin C

                      sources, reduces inflammation, and provide an essential dietary mineral,

                      manganese.

 

                      Protein – is necessary to rebuild the immune system, repair the cell, and promote

                      recovery.  The goal here is to increase plant protein food sources and reduce

                      your lean meat sources to 5 to 6 oz per day. (Reference: www.AHA.org).

                      Go more for more plant protein sources (e.g. beans, nuts, quinoa, etc.).

 

Remember! Not to over cook your vegetables, lightly steaming or sautéing is a way of preserving nutrients.  Juicing is always an excellent method for getting more of these immune boosting nutrients.   Thanks for following my blog and please continue to check out my website www.themedicineinyourkitchen.com for any nutrition questions/concerns just click on Ask the RDN (Registered Dietitian/Nutritionist).

 

References:

Jaenisch R, Bird A. Epigenetic regulation of gene expression: how the genome integrates intrinsic and environmental signals. Nat Genet. 2003 Mar; 33 Suppl: 245-54.

Khan SI, Aumsuwan P, Khan IA, Walker LA, Dasmahapatra AK. Epigenetic events associated with breast cancer and their prevention by dietary components targeting the epigenome. Chem Res Toxicol. 2012 Jan 13; 25(1): 61-73.

NIH – National Institute of Health Website on Gingivitis:

http://www.nlm.nih.gov/medicinelineplus/ency/article/001056.htm

 

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December 2014

 

With the holiday season upon us pigging out becomes the order of the day.   Our vigilance toward oral hygiene may fall off the radar periodically into the New Year.  Good nutrition is not always seen as our best friend during these festive times.

 

Here are some helpful tips to support the health of your teeth during the holiday festivities.  Try to better balance your meals between the alkaline and acid foods.  Why is this important?  Too much eating of acidic foods tends to weaken tooth enamel, which is one of the vital tissues that make up the teeth.  Out of control acidity can promote the break down of minerals in tooth enamel.  This process is referred to as demineralization.   What’s a holiday, comfort food seeker to do?   Let RD Teddy (aka. Ted Ingram) assist you in identifying some of these holiday, acidic foods and how to pair them up with alkaline foods.

 

Here is my top 10 acidic foods list along with some good alkaline food alternatives to balance the meal.

 

 

                                                      Acid                         Alkaline

 

                                                  1.Turkey                           Chicken Breast

                                                  2.Beef Tenderloin              Tofu (Fermented)

                                                  3. Lamb, Pork                   Fermented Veggies

                                                  4. Alcohol                         (All) Alkaline Water

                                                  5. Coffee                           Herbal Teas

                                                  6. Oysters, Lobster             Whey Protein

                                                  7. Fish                               Eggs

                                                  8. Cakes, Sweets                 Fresh Fruits

                                                  9. Cheeses                          Cottage Cheese

                                                 10. Fats, Oils                       Apple Cider Vinegar

 

These acidic foods should be eaten with plenty of vegetables, which most are quite alkaline.   Employing these eating strategies might serve you well in the upcoming New Year and make your dental appointments more pleasurable.

 

Happy Holidays!!!

 

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November 2014

 

The key to good dental health in conjunction with individualized dental care is good nutrition.  I know! We think that we do not eat that badly, but no doubt we can make better food choices.  Being aware of the right food selections can support your dental health and minimize the negative impact to your teeth.

 

Let’s look at a food that can make that happen starting with the old adage “an apple a day keeps the doctor away” and that includes your dentist.

 

Apples have been around for thousands of years and originated in eastern Turkey. The North American colonists were

the recipients of this wonderful fruit in the 17th Century. The apple has key trace metals and minerals that support good bone health such as calcium, phosphorous, magnesium, and natural fluoride. Having a robust maxilla (upper jaw) and mandible (lower jaw) are important to future dental care in the event you need implants.

 

Vitamin C is also part of the nutrient composition of this low glycemic food. It plays a role in boosting the immune system by increasing Activated T-Cell activity.  Teeth dentin, the calcified tissue beneath the enamel, benefits from the present of this vitamin for its ability to build collagen.

 

The B vitamins that are contained within the apple can make huge contributions to the health of the teeth by supplying nutrients to ectoderm, which are germs cells. These germs cells make up the tooth enamel.

 

In the apple peel itself, we find phytochemicals such as quercetin, epicatechin, and procyanidin B2. These phytonutrients are thought to have anti – cancer properties.

 

The best way to eat this food is in its raw, organic whole form. If you have dentition problems, put the whole apple(s) into the blender or use it to make smoothies. It should be included in your recommended daily servings.

 

Please continue to follow my blog to get the scoop on the foods to “sink your teeth into” as well as the scientific scuttlebutt on nutrition. You can also find me at  www.themedicineinthekitchen.com

 

References:

 

De La Fuente M, Ferrandez MD, Burgos MS, et al. Immune function in aged women is improved by ingestion of vitamins C and E. Can J Physiol Pharmacol 1998; 76:373-80 Gerhauser, C. (2008). “Cancer chemo preventive properties of apples, apple juice, and components”. Planta Medica 74 (13): 1608-24.

www.choosemyplate.gov/food-groups/fruits-amount.html

 

 

 

 

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