10 Tips for a Healthy Thanksgiving

Enjoy the holiday feast without the guilt -- or the weight gain.

By Kathleen M. Zelman, MPH, RD, LD
WebMD Weight Loss Clinic-Feature

Thanksgiving only comes around once a year, so why not go ahead and splurge? Because gaining weight during the holiday season is a national pastime. Year after year, most of us pack on at least a pound (some gain more) during the holidays -- and keep the extra weight permanently.

But Thanksgiving does not have to sabotage your weight, experts say. With a little know-how, you can satisfy your desire for traditional favorites and still enjoy a guilt-free Thanksgiving feast. After all, being stuffed is a good idea only if you are a turkey!

Get Active

Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods, suggests Connie Diekman, MEd, RD, former president of the American Dietetic Association (ADA).

"'Eat less and exercise more' is the winning formula to prevent weight gain during the holidays," Diekman says. "Increase your steps or lengthen your fitness routine the weeks ahead and especially the day of the feast."

Make fitness a family adventure, recommends Susan Finn, PhD, RD, chair of the American Council on Fitness and Nutrition: "Take a walk early in the day and then again after dinner. It is a wonderful way for families to get physical activity and enjoy the holiday together."

 

Eat Breakfast

While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite. Start your day with a small but satisfying breakfast -- such as an egg with a slice of whole-wheat toast, or a bowl of whole-grain cereal with low-fat milk -- so you won't be starving when you arrive at the gathering.

"Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices," says Diekman.

Lighten Up

Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

"There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower calorie ingredients," says Diekman.

Her suggestions:

• Use fat-free chicken broth to baste the turkey and make gravy.
• Use sugar substitutes in place of sugar and/or fruit purees instead of oil in baked goods.
• Reduce oil and butter wherever you can.
• Try plain yogurt or fat-free sour cream in creamy dips, mashed potatoes, and casseroles.

Police Your Portions

• Thanksgiving tables are bountiful and beautiful displays of traditional family favorites. Before you fill your plate, survey the buffet table and decide what you're going to choose. Then select reasonable-sized portions of foods you cannot live without.

"Don't waste your calories on foods that you can have all year long," suggests Diekman. "Fill your plate with small portions of holiday favorites that only come around once a year so you can enjoy desirable, traditional foods."

• Skip the Seconds.
  Try to resist the temptation to go back for second helpings.
  "Leftovers are much better the next day, and if you limit yourself to one plate, you are less likely to overeat and have more room for a delectable dessert," Diekman says.
• Choose the Best Bets on the Buffet.
  While each of us has our own favorites, keep in mind that some holiday foods are better choices than others.
  "White turkey meat, plain vegetables, roasted sweet potatoes, mashed potatoes, defatted gravy, and pumpkin pie tend to be the best bets because they are lower in fat and calories," says Diekman. But she adds that, "if you keep your portions small, you can enjoy whatever you like."

Slowly Savor

Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food, experts say. Choosing whole grains, fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fiber add to the feeling of fullness.

Spread out the food and fun all day long. At the Finn family Thanksgiving gathering, they schedule dessert after a walk, while watching a movie together.

"We eat midday, and instead of another meal at dinnertime, we continue the feast with dessert a few hours after the main meal," Finn explains.

Go Easy on Alcohol

Don't forget those alcohol calories that can add up quickly.

"Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water," says Diekman. "this way you stay hydrated, limit alcohol calories, and stay sober."

Be Realistic

The holiday season is a time for celebration. With busy schedules and so many extra temptations, this is a good time to strive for weight maintenance instead of weight loss.

"Shift from a mindset of weight loss to weight maintenance," says Finn. "You will be ahead of the game if you can avoid gaining any weight over the holidays."

Focus on Family and Friends

Thanksgiving is not just about the delicious bounty of food. It's a time to celebrate relationships with family and friends.

"The main event should be family and friends socializing, spending quality time together, not just what is on the buffet," says Finn.

Is Oral Piercing Safe?

Oral piercing is a form of body art and self-expression that’s all the rage among teenagers and young adults. While piercings of the tongue, lip or cheek might seem safe because “everyone has them,” that’s not entirely true. The mouth is a moist place, which means it’s a breeding ground for bacteria and infection. And the primary danger of oral piercing is increased risk of infection. There are other risks, too. Oral piercings can also chip or crack teeth, cause nerve damage and produce an allergic reaction to metal. Some people also notice that it’s more difficult to speak, chew and swallow after piercings.

 

Do the smart thing and have your teenager see a dentist before piercing. Learning about the potential risks will make for a happier, healthier loved one.

 

And if your teen decides to go ahead with a piercing, make sure he or she keeps it clean! This is the single most effective way to fight off infection. And if your teen notices any of the following symptoms, schedule a dentist appointment right away:

 

·        Pain, soreness or swelling

·        Chipped or cracked teeth

·        Damage to fillings

·        Sensitivity to metals

·        Numbness

 

Tagawa & Curtis Orthodontics - 714-990-5414

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Common Dental Myths: Fact or Fiction

Myth: I can’t see any problems with my teeth, so I don't need to go to the dentist.

 

Fact: There are dental problems that aren’t visible to the naked eye – gum disease, hairline fractures and root canal disease are just a few. Dentists use sophisticated technologies – like digital X-rays – to detect problems both on and beneath the surface of your teeth. Plus, it’s a mistake to think of dental visits as emergency care; they’re just as much about preventive care.

 

 

Myth: I don’t need to worry about my teeth because my parents never had problems.

 

Fact: Though genetics may play a small role in predicting your oral health, how well you take care of your teeth will be the single most important determinant in how healthy they are.

 

 

Myth: Chewing sugar-free gum after a meal is just as effective as brushing.

 

Fact: It’s true that chewing sugar-free gum after meals can help clean your teeth, stimulate saliva flow and freshen your breath after meals. But it’s no replacement for a thorough brushing and flossing, which actually removes dental plaque and food debris.

 

 

Myth: I shouldn't brush my teeth if my gums are bleeding.

 

Fact: Bleeding gums can be a sign that you’re brushing too vigorously or gum disease. Keep brushing, but make some adjustments. Use a toothbrush with medium-soft bristles and brush in a circular motion. If the bleeding continues after a few days, see your dentist.

 

 

Myth: If I have a toothache, placing an aspirin tablet next to the tooth will relieve pain.

 

Fact: Putting an aspirin tablet in direct contact with the soft tissues of your mouth will not help relieve a toothache. In fact, this can lead to painful chemical burns. Don't do it! See your dentist for relief.

 

 

Myth: All dental procedures must be avoided during pregnancy.

 

Fact: Although certain procedures, such as X-rays or dental surgery, should be avoided during pregnancy, regular dental treatments should continue as usual.

 
Tagawa & Curtis Orthodontics - www.breasmiles.com - 714.990.5414 

Bonding - An Option to Consider

It's not unusual to feel shy about smiling if your teeth aren't everything you would like them to be. Stained teeth might inhibit you from smiling as often or as big as you normally would. Chipped teeth and gapped teeth can have a similar effect. But with a little dental bonding, you can start smiling again with confidence.

 

Dental bonding is one of the easiest and most cost-effective ways to make cosmetic improvements to your teeth.

 

During a bonding procedure, a tooth-colored resin, or plastic, is bonded to your tooth with an ultraviolet "curing" light. Unlike veneers and crowns, which are sometimes used to make similar improvements, a bonding procedure usually takes just 30-60 minutes per tooth and is often complete in just one dental visit. Another advantage of dental bonding: It requires less prep work than veneers or crowns, so more of your tooth enamel remains intact.

 

Bonding can even be used to replace existing amalgam (silver) fillings with natural-looking composites. It’s also ideal for treating cavities in the front teeth, where aesthetics are especially important.

 

Keep in mind that dental bonding isn’t the cure-all for every tooth defect. Bonding doesn’t work well on back teeth or larger cavities. But for the smaller changes, bonding can have a huge impact on the way you feel about your smile.

Tagawa & Curtis Orthodontics - www.breasmiles.com - 714.990.5414 

5 Helpful Hints to Stop Bleeding Gums

Keep seeing pink in the sink after you brush? Don’t fall for the popular belief that it’s normal and happens to everyone. Bleeding gums may be a sign of something that’s easily correctable – by brushing less vigorously or flossing every day. But it can also be a warning of something more serious, like periodontal disease or even diabetes. With stakes that high, the smart thing to do is to improve your oral hygiene routine. If your symptoms don’t improve after a couple of weeks, be sure to make an appointment with your dentist.

1. Brush twice a day. Brushing with fluoride toothpaste is an essential way to stop bleeding gums. Make sure you choose a brush head with soft nylon bristles and brush using gentle, circular motions that massage and clean the teeth and gums – back-and-forth motions can actually aggravate gum bleeding. 

2. Floss every day. Flossing may be the most important thing you can do at home to prevent the plaque buildup that leads to gum bleeding. Ask your dentist or dental hygienist for tips on proper flossing. 

3. Use a good mouthwash. Ask your dentist to recommend a good fluoride mouthwash, which can help fight bleeding gums.

4. Keep your tongue clean. A "coated" tongue provides the perfect environment for the bacteria that promotes bleeding gums. Brush your tongue with a tongue cleaner or soft-bristled toothbrush using a front-to-back motion. 

5. Eat a well-balanced diet. A diet filled with vitamin C, folic acid, calcium, and B vitamins will help you maintain healthy gums. Limit your snacking between meals, especially carbohydrates and sugars; these feed the dental plaque that causes bleeding gums. Keep in mind, no matter how scrupulous you are about oral hygiene, a professional dental cleaning is the single most effective way to remove the plaque that causes bleeding gums – so be sure to see your dentist regularly.

Tagawa & Curtis Orthodontics - www.breasmiles.com - 714.990.5414