Life is a Highway - Wrigleyville Dental

FEB 2015
PRST STD
US POSTAGE
PAID
BOISE, ID
PERMIT 411
WrigleyvilleDental.com
1353 W. Cornelia, Chicago, IL 60657
Inside
Life is a Highway
pg 1
Why am I Tired?
pg 2
Feeling Nutty? pg 2
Is Your Core Strong? pg 3
Paleo Kale and Chives Egg Muffin
pg 3
Let’s Fall in Love
pg 4
Life is a Highway
AND YOU’RE THE
As Aristotle put it, “Love is composed of a single soul inhabiting two bodies.”
Furthermore, love is one of those great universal concepts—both a need and
a want. Once a year, Valentine’s Day celebrates love in its many forms, mostly
between couples, but also between friends, parents for children, classmates
for teachers, people for pets, singles for themselves… you name it.
As one of the most widely celebrated holidays in the world, it’s not limited as
a religious observance, but embraced wholeheartedly (pun intended) as a
day of non-biased celebration. In America, we send greeting cards, exchange
tokens of affection, like flowers and chocolates, and buy fancy meals. On one
day every year, that’s the standard, but what if your celebrations deemed a
formal expression of love every month?
Let’s Fall
in Love
Typically, South Korean traditions dedicate one day a month to the
sprinkling of affection. February 14th marks the traditional Valentine’s Day,
where chocolates and other tokens are usually given to men by women.
However, to repay the kindness, March 14th is “White Day.” The tables turn,
and men shower women in the same respect. Feeling left out? On April
14th, South Korean singles gather to celebrate their independence with the
“jajanmyeon,” a dish of white Korean noodles and black bean sauce. While
some months are simpler to observe (for example, June 14th is Kiss Day, and
December 14th is Hug Day), other months are more intimate. January 14th is
Diary Day. People exchange blank diaries to commemorate the year ahead.
July 14th is Silver Day, where couples promise their love in silver rings to
signify their intent to marry.
On the one hand, you could be thankful you only officially need to devote
one day to your Valentine, but other cultures can teach us that love and
affection can be celebrated all year long. If you’re looking for inspiration on
how to wow this year, opt for an international perspective.
4 | wrigleyvilledental.com
773-975-6666
This newsletter produced & printed by the Newsletter Pro
www.TheNewsletterPro.com
DRIVER
In my last newsletter, I mentioned that one of my New Year’s resolutions was
to “have a fun wedding,” and initially, that meant showing up on the night
of my wedding, getting married, and celebrating with the people closest to
me. I didn’t think I would have to be that involved in the planning, especially
since my mom was more than happy to take the reins. I wrongly assumed that
passing that stress on to someone else would mean that I could sit back and
relax until the big day. However, as the bride, there were a few decisions that
simply couldn’t be made without my input.
Initial decisions, like “What should my wedding dress look like?” “Should it be
white or ivory?” and “Where should the reception be?” seemed simple until
multiple opinions needed to be taken into account. Soon, I started getting
bogged down with pesky details like “What pattern should be the backdrop
of the room?”
After only about a month of planning, I realized that I wasn’t having fun. When
I remember my wedding years from now, I want to remember a great night,
not months of agonizing over the nitty-gritty and being accused of acting like
a “bridezilla.” So eventually I took a step back and thought to myself, “Okay, I
want to have a fun wedding, but what exactly does that mean?” I wanted to
use a similar formula that I use in other parts of my life, like running a business
or moving an office. I came to the conclusion that it had little to do with the
color of the calligraphy on the invitation envelope, or the number of flowers in
the centerpiece, and that I had to prioritize the things that really matter and let
go of the small details.
So what matters most? Obviously, it’s people. In his book, “Good to Great,”
author Jim Collins discusses the importance of putting the “who” before the
“what.” In other words, making sure you have the right people on the bus before
you set your sights on the destination. With that in mind, I pulled the brakes
on the wedding planning bus—which was hurtling at increasingly dangerous
speeds in the wrong direction—and made sure it was filled with all the right
people by choosing a party planner, my bridesmaids, and my guest list. I
chose people who are sure to make the night more meaningful... and people
who are sure to provide a little comic relief after a few rounds of toasting.
From there, my fiancé and I set the “course.” We didn’t relish the idea of a
long, dry ceremony that concluded in a dance and dinner. We both come
from a long line of traditions, and we wanted to incorporate as many of them
as possible. The result is a unique creation of our own design: a RussianJewish wedding filled with traditions and toasting (lots of toasting), but with
an American-Israeli spin. We made sure that everyone closely involved with
the wedding understood the type of experience that we want to create.
Of course, no bus ride is complete without its fair share of bumps and
potholes—no matter who’s on board. So that’s when we plan for all the
things we can’t control—things that could change the entire course of the
night, but won’t. For example, the weather. As you know, you can always
predict that Chicago weather is one thing only: unpredictable. Not only do
we have to plan for the best case scenario, but we need to plan for scenario
B, C, and D as well.
While we still struggle to focus on the important things, we also struggle to
figure out where we should compromise, and where to put our foot down.
This experience has forced me to figure out who I am, what I want, and who
my fiancé and I are as a couple. If there’s one thing we’ve learned, it’s that
the most important part of planning a big event, or leading a team, is having
the right people on the bus, all working towards the same goal, traveling
towards the same destination. As long as you have that, the minor details
are not so important: a lesson that will stick with me long after the “I do’s”
are done.
-Dr. Teplitsky
773-975-6666 | 1
ALL I WANT
IS A
GOOD NIGHT’S REST!
You go to bed hoping for a good night’s rest,
but the morning comes and you wake up
tired. “Why am I always so tired?!” you ask
yourself while making a strong cup of coffee.
Little do you know that while you think you’re
asleep, your bed partner groans and your
pets scatter as the sounds of your snoring
gets louder. Occasionally, your partner looks
over with a sigh of relief when the deafening
sound stops. Little do they know that you’ve
stopped breathing altogether.
Your airway is closed. No oxygen is getting to
your brain. You gasp for air and wake up. This
could be happening to you, your spouse, or
your parent.
What’s really happening? Laying on your
back, your jaw and tongue fall back into
your throat, closing up your airway, and you
stop breathing. Your body realizes that not
enough oxygen is getting to your brain, and
you perform emergency self CPR by bringing
your jaw forward and grinding your teeth until
your body forces open your throat for a deep
breath. Sometimes, this act alone will wake
you up. Most of the time you go right back to
sleep, oblivious to it all. But you wake up tired
due to a lack of oxygen nourishing your brain
and the disrupted sleep. The constant lack of
oxygen leads to a whole host of problems.
How do you know if you are at risk? Here
are some signs/symptoms of sleep-related
breathing disturbances and/or sleep apnea:
•
•
•
Snoring
Feeling tired in the morning
Feeling tired throughout the day
•
•
•
•
•
•
•
•
Waking up during the night
Waking up with a dry mouth
Neck circumference larger than 17in. in
men, 15.5in. in females
Acid reflux
Enlarged tongue
Morning headaches, migraines, cluster
headaches
Sexual dysfunction
Diabetes
So what happens if you don’t do anything
about it? If left untreated, this condition only
gets worse. It can affect the way you function
and even those around you. Here are a few
things that can develop as a result:
•
•
•
•
•
ADD
Thyroid dysfunction
High blood pressure
Physically tired, anxious, irritable
Suppressed immune system
•
•
Heart attack and stroke
Death during sleep
Now what can be done if you or
someone you know has several
of the symptoms listed above?
First of all, inform your medical
provider. They’ll talk to you about
getting a sleep study that can
determine how well (or maybe
not so well) you sleep during the
night. Don’t worry, you’re not alone;
70% of people who snore have a
breathing problem. For a quick fix,
try sleeping on your side. Shedding
some winter weight gain can help
too. Also, see a dentist who has
experience with sleep apnea to see
if an appliance can be used for your
condition. But taking the first step—
whatever it is—can impact your life,
and may even save it!
STRENGTHEN YOUR CORE
FEELING NUTTY?
Eating for your skin and body can be quite the
struggle, so to help you on your quest for a
happier you, inside and out, it’s time for some
nibbling education! When it comes to keeping
you healthy (and looking like Aphrodite, fresh
out of her scallop), proteins deserve a round of
applause. Your body constantly craves protein
because it is the building block of body tissue
and lives in every cell in your body.
When you’re low on proteins, an SOS call goes
out to the body, and takes it from your fat cells
and other parts of the body. If there’s a serious
deficiency, the muscles are the next things
gobbled up for fuel—a serious no-go. To
keep yourself fighting fit and luscious on the
outside, you want your protein consumption
to fall in the 40-80 g range. The most accurate
way to measure is by your body weight. You
need 0.8 g of protein per 1 kg of body weight.
To get there, make sure you’ve got some tasty
and high quality proteins on hand. Winner in
the categories of nutrition density, and ease
of noshability, is the humble nut! Especially
pistachios, brazil nuts, almonds, and hazelnuts.
2 | wrigleyvilledental.com
Nuts are terrific sources of protein that also
have oodles of accessory goodies to keep
you happy, healthy, and looking buddingly
beautiful. What makes them so good? Nuts
have low net carbs (and can actually lower
your insulin response), high fiber (which tends
to your telomeres), and are packed full of
omega-3 fatty acids. As with all things, nuttify
yourself in moderation (some nuts will contain
more of the omega-6s and polyunsaturated
fats than you need or want)—choose your
nuts wisely!
A real fave is the sinfully delightful (but
unexpectedly action packed) macadamia nut!
These bad boys should really be considered
supernuts for all the good they’ll do your
body, and they come loaded with oleic and
palmitoleic acids, antioxidant polyphenols,
copper, manganese, and thiamine (whew!).
Your macadamia friends are also good at
decreasing inflammation and oxidative stress,
which will keep your skin and your immune
system in great working order!
Almonds come in a close second place
because of their awesome levels of vitamins
E and B, calcium, magnesium, and zinc! Their
properties also make almonds age-fighters
all bundled up inside yummy protein packets.
Get better acquainted with your nutty side to
take care of yourself and your skin!
le
a
K
o
e
l
a
P and uffins
INGREDIENTS
DIRECTIONS
1 cup finely chopped kale or
1.
2.
¼ cup chives, finely chopped
salt and pepper to taste
baby kale
3.
4.
6 eggs
5.
6.
You hear it all the time: “strengthen your core,” “core
exercises,” “this is good for your core!” but do you know
what your core is, exactly? Four main muscle groups
comprise your core: the rectus abdominis (stretching
from your breastbone to your pelvis), external obliques
(go from your ribs to hips in a forward direction), internal
obliques (stretching from your ribs to hips in a backwards
direction), and the transverses abdominis (located
underneath your obliques). But those aren’t all of them—
the core includes the muscles in your lower back, pelvic
floor, hips, and diaphragm! When you have a strong core,
you can breathe more deeply, lift heavier weights, and
move faster.
You could do hundreds of sit-ups and crunches a day
and still have a weak core. To tell whether you have a
weak or strong core try, the “trunk stability push-up.” This
traditional push-up exercise will show you if you have a
weakness in your core! Start face-down on the mat in a
typical push-up position. Once you’ve placed your hands
properly, push up off the mat. If your shoulders leave the
ground before your hips, that indicates a weakness in
your core.
M
g
g
E
s
e
v
Chi
½ cup almond or coconut milk
FOR A BETTER LIFE
Preheat the oven to 350 degrees.
Whisk the eggs and add in the chopped kale and chives. Also
add in the almond/coconut milk, salt, and pepper. Mix well.
Grease 8 muffin cups with coconut oil.
Divide the egg mixture between the 8 muffin cups. Fill only ⅔
of each cup as the mixture rises when it's baking.
Bake in oven for 30 minutes.
Let cool a few minutes and then lift out carefully with a fork.
Note that the muffins will sink a bit.
The benefits of having a strong core go beyond being
able to do a great push-up. A strong core enhances your
balance and stability and allows you to more safely and
comfortably do everyday things, even mundane actions
like sitting in a chair or getting dressed. Along with daily
activities, a strong core helps you lift, twist, stand, and
even sit at your desk all day long. A strong core also helps
you have a stronger back and better posture. So what are
you waiting for? Get that core strong!
Planking is a prime option for core strengthening, but it
isn’t the only option. Pilates and yoga are great activities
that are “all core, all the time.” Other calisthenic activities
that are similar to the plank are good options when all you
have are a few spare minutes, the floor, and your body
weight. Check out the options, find something you enjoy,
and watch your life improve as your core gets stronger!
773-975-6666 | 3