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Having a healthy smile does is not as difficult as it may seem. There are simple steps (brush, floss, rinse) that we must repeat on a daily basis. Following these simple steps and some daily care tips can lead to a smile that you can be proud of. Below you will find a few suggestions that can really make a difference in keeping our smiles as healthy as possible.

Easy Dental Care Tips

-Brush, Floss, Rinse Daily. We all know this already, but do we do it properly? These simple tasks are often overlooked in our busy schedules. Brushing at least 2x per day for 2 minutes each time along with flossing at least once per day and rinsing with an antibacterial or fluoride rinse will be a great start to a healthy smile.

-Avoid Sugary Foods And Drinks. Foods high in sugar give the oral bacteria the nutrition it needs to create an acidic environment inside your mouth and can lead to harmful tooth decay.

-Eat Plenty Of Vitamin C. A diet deficient in vitamin C can lead to dental health issues like loose teeth and bleeding gum. Good sources of vitamin C include citrus fruits. Important to note that citrus fruits are highly acidic so you should rinse with water afterwards to neutralize the acids so as not to harm your teeth.

-Eat Lots Of Crunchy Foods. While not a replacement for dental floss, eating hard, crunchy foods (like carrots, celery, and apples) can naturally clean your teeth and freshen your breath.

-Get Your Daily Amount Of Calcium. This will not only keep your teeth strong but also the bones in your body. Good sources of Calcium include milk, soybeans, and cheese. Also, ensure you get enough vitamin D. Vitamin D helps the body absorb calcium properly. A good source of vitamin D is from the sun. So get outside and exercise!

-Water, Water, Water. Drinking water throughout the day will keep your teeth and body healthy and hydrated. Water is far better for you than any other beverage you can drink.  Rinsing after every meal or snack with water will help maintain your dental health. The water can neutralize the acids being produced by the oral bacteria. This will in turn limit the amount of tooth decay that can occur.

-See Your Dentist Every 6 Months. Seems like an easy one but often neglected. It is important to not only get your teeth professionally cleaned but also to ward off any problems while in their earliest stages.

Conclusion

Following a daily regimen of good oral hygiene, proper diet, and professional cleanings, can help you achieve a healthy smile. Maintaining a winning smile is an important tool for life. Most people notice a person’s smile upon meeting. What do you want your smile to say?

Calcium is an important building block in our diets. The proper amount of calcium results in strong, healthy bones as well as strong teeth. Vitamin D plays a supportive role, and should be understood for it’s important role in helping the body absorb the incoming calcium. Many parents want to know if their child is receiving enough calcium to keep healthy and develop properly. This is especially true for those children who do not like to drink milk (8 ounces contains about 300 mg of calcium).

Guidelines For Calcium Intake

This amount needed varies by the age of the child:

-1 to 3 years old — 700 milligrams daily

-4 to 8 years old — 1000 milligrams

-9 to 18 years old — 1,300 milligrams

According to the Academy of General Dentistry, only one in five children meets even the minimum standards for calcium intake. But most kids ages 9 to 18 do not get the recommended 1,300 milligrams of calcium per day.

Foods To Ingest For Calcium (Besides Milk)

Sometimes a refusal to drink milk is just a matter of taste. A good option is to try to use flavored milks, such as chocolate or strawberry milk (which has less sugar than juice or soda), and drinkable yogurt, which is loaded with calcium. Another good way to make milk taste better are by making milkshakes or healthy smoothies.

-Yogurt (8 ounces contains about 400 mg of calcium)

-Cheese (Think grilled cheese sandwiches, pizza, or lasagna)

-Custard

-Rice Pudding

-Calcium-fortified orange juice

-Calcium-fortified soy milk

-Calcium-fortified breads and cereals

-Beans

-Broccoli

-Spinach

-Tofu

If your child is allergic to milk or is lactose intolerant, you may not be able to use many of the above suggestions to help increase their calcium intake. Luckily, there are many products and supplements available to provide the necessary calcium that your child requires.

Conclusion

Calcium is an essential part of a healthy diet for children and adults. The importance of the proper amounts of calcium found in our nutrition is vital to the proper development of a child. Without proper intake of calcium, growth can be stunted, teeth and bones may not be as strong. There are many options available to provide your child with the right amount of calcium. Find what works best for you and your family!

Maintaining strong bones and teeth is something we all need to do over the course of our lives. Most people think that all that requires is consuming more milk. That is

Nutrition Marielaina Perrone DDS

Eat Right For A Healthy Body and Teeth!

simply not the case as many different nutrients and vitamins are needed to maintain bones and teeth. Luckily, most of those nutrients can be found in common everyday foods.

Vitamins Needed For Healthy Teeth

-Calcium – This is the one we all know we need. But did you know that calcium also aids in blood clotting, transmission of nerve impulses, as well as the regulation of your heart’s rhythm. Calcium is an essential nutrient your body needs and if it does not get enough of it, your body will pull it from your bones. Calcium comes from many sources. These include dairy products (milk and cheese), dark leafy greens and even dried beans. Adults up to age 50 should get 1,000 milligrams of calcium and adults over 50 should get 1,200 milligrams of calcium

-Vitamin D – Vitamin D and calcium are partners in building strong bones and teeth. Vitamin D is needed to help your body absorb calcium. Unfortunately, vitamin D is not easily found in everyday foods. You can get your daily intake of vitamin D from fortified foods, spending a few minutes in the sun each day, or from supplements.

-Vitamin C - Your bones, teeth and the connective tissues surrounding each tooth all contain large amounts of collagen, a type of protein. Getting enough vitamin C helps your body produce collagen and helps to ensure that you can maintain the health of collagen-rich tissues. Vitamin C deficiencies weaken your bones and teeth, and people with severe vitamin C deficiency often experience tooth loss. Most fruits and vegetables contain vitamin C, so include fresh or frozen produce in every meal to fight vitamin C deficiency.

-Vitamin A - Vitamin A is important for bone growth, cell reproduction and repair. The most common sources for vitamin A are animal products, dairy, and colorful fruits and vegetables.

-Vitamin E - Recent studies have found that individuals with periodontal disease have low levels of vitamin E in their gum tissue. The link between vitamin E and periodontal disease is still not completely understood, but eating foods rich in vitamin E helps increase your overall levels of this vitamin and might help maintain healthy Nutrition Marielaina Perrone DDSbones and teeth. Eat almonds, avocado and olive and canola oils as sources of vitamin E.

Excellent Sources of Food For Bone Health

-Yogurt - Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D. One cup of yogurt can be a creamy way to get your daily calcium. Stonyfield Farms makes a fat-free plain yogurt that contains 30% of your calcium and 20% of your vitamin D for the day. And though we love the protein-packed Greek yogurts, these varieties tend to contain less calcium and little, if any, vitamin D.

-Milk - There’s a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits.

-Cheese – Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation. Most cheeses contain a small amount of vitamin D, but not enough to put a large dent in your daily needs.

-Sardines – These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savory taste that can be delicious in pastas, salads, and even as topping on pizza.

-Eggs - Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

-Salmon - Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and your bones.

-Spinach - One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

-Fortified Cereal - Certain cereals—like Kashi U Black Currants and Walnuts, Total Whole Grain, and Wheaties—contain up to 25% of your daily vitamin D. When you do notNutrition Marielaina Perrone DDS have time to cook salmon or get out in the sun, cereals can be a tasty way to get your vitamin D.

-Tuna - Tuna, another fatty fish, is a good source of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of the sunshine vitamin.

-Collared Greens - Like spinach, this leafy green often enjoyed south of the Mason-Dixon line is full of calcium. One cup of cooked collards contains more than 25% of your daily calcium.

-Orange Juice - A glass of orange juice does not have calcium or vitamin D, but it is often fortified to contain these nutrients. Try Tropicana’s Calcium + Vitamin D to get a boost of these essentials.  Also, studies have shown that the ascorbic acid in OJ may help with calcium absorption, so you may be more likely to get the benefits of this fortified drink.

Conclusion

Maintaining healthy bones and teeth requires attention to what we eat. It is never too early to start as studies have shown that women who maintain proper nutrition levels at earlier ages have less bone density issues as they age. As always see your dentist regularly for dental examinations, oral cancer screenings, and professional cleanings to keep your teeth their healthiest.

Bad breath is an issue that affects all of us. Bad breath can be caused by the various foods we eat or poor oral hygiene. Whatever the cause is everyone wants to know how to keep it away. Everyone should begin with a proper oral hygiene regimen which includes brushing, flossing, rinsing, tongue cleansing and regular visits to the dentist. Even with proper dental hygiene you still may develop bad breath from time based on what you ingest.

Top 5 Foods To Keep Bad Breath Away

1. Chew Fresh Herbs. Parsley has long been known to mask bad breath. But did you know other fresh herbs can also mask bad breath. Coriander, spearmint, tarragon, eucalyptus, fennel, rosemary and cardamom are all excellent at fighting bad breath.  You can choose to chew on fresh herbs or place the fresh herbs in hot water (as a tea). These fresh herbs will go a long way to hiding that garlic you had at lunch.

2. Active Cultures.  Active cultures as in yogurts. Recent studies found that a serving of yogurt every day can reduce the level of odor causing hydrogen sulfide in the mouth. The active cultures in yogurt also cuts back on bacteria in the mouth. Accumulation of plaque and development of periodontal disease were reduced in the study’s yogurt eaters as well. Another plus is that the American Diabietic Association has found that ingesting the recommended dosage of vitamin D (also found in yogurt) creates an environment that is inhospitable to bacterial growth. If you choose to eat yogurt avoid the high sugar varieties. Greek yogurt actually has the benefit of higher protein than regular yogurt, and is great for people who are sensitive to cows milk, as it is generally made from goats milk.

3. Foods with Crunch. These include apples, carrots, and celery. This basically includes any fiber-rich fruit or vegetable.The crunchy foods will help reduce the build up of plaque and bacteria in the mouth. These crunchy foods will also increase saliva production which will keep the mouth moist and constantly rinse out food debris that can cause bad breath. So a great snack following a meal is a nice juicy apple to cleanse the mouth.

4. Mask the bad breath. Sugarless gum should not be considered a replacement for brushing your teeth after a meal, but is a good habit if you can’t brush after a meal. Unfortunately we are not always able to brush after every meal. But in a pinch chewing sugarless gum can freshen breath (masking odors) and is another way to increase saliva production to rinse away plaque and bacteria. Mints can mask bad breath as well, but only briefly. Remember to always choose sugarless when you can. Be sure to thoroughly read the label, mints such as tic tacs are almost entirely sugar , yet they label the sugar content as zero!!! The sugar content is based upon weight, and one tic tac, (although almost entirely sugar) weighs less than the amount that needs to be labeled. Look for the asterisk (*), and read the bottom label to see what it means.

5. Vitamin C rich foods. Eating berries, citrus fruits, melons and other vitamin C  rich foods create an inhospitable environment for bacteria growth. A diet rich in vitamin C is also is important for preventing periodontal disease and gingivitis,(major causes of bad breath).

Bonus Bad Breath Tip

Avoid white sugars. Sugars allow for bacterial growth in the body and especially the mouth. Sugary beverages (soda, gatorade, juice, redbull), dry your mouth out, and a dry mouth is a haven for bacteria. Water is always the best option, tea is great too, especially green tea, but don’t add sugar. If you do drink sugary beverages follow them with plenty of water to rinse your mouth and neutralize the acids.

Bottom Line to Ward off Bad Breath

So after a meal, when you are unable to brush, think of the list above to keep your bad breath at bay. You do not have to live with bad breath. In most cases, bad breath is easily taken away with proper oral hygiene and regular visits to the dentist.