Live Life to the Fullest with a Healthy Lifestyle

Healthy Teeth

Have you been feeling dull and tired regularly? Do you wish that you were more active and lively person? If your answer is yes, then you need make some   lifestyle changes and take good care of your body. There are many ways in which you can do this.  It all starts from the little stuff!

Maintaining good oral hygiene and teeth cleaning, to major changes like altering your diet and eating healthy.  However, you should not stop here. There are many more ways that you can get in shape both physically and mentally.

      1. Meditate at least twice a day:

There are many people who meditate at least twice a day and have seen remarkable changes in their energy levels.  Yoga, Pilates, Pi-Yo take your pick!  There are many classes right here in the Merrillville area, where you can learn meditation techniques and other breathing exercises that leave you exhilarated after you complete them.

      2.Drink lots of water:

Did you know that the human body is made up 70% water?  Water is required for the body to naturally remove all harmful toxins. Excel Dental Studio recommends replacing sugar-based drinks with good ol’ H20!

      3. Sleep properly:

If you are an adult then the minimum amount of sleep required is 6-8 hours per day.  While we treat our bodies as a machine, by the end of the day, you are sure to feel the tiredness from the day. The body and organs need to recoup after a long day’s work. So avoid losing sleep by staying up late on weekdays or partying till late night! We’ll give you a pass on the Saturday night though!

      4. Have your meals on time:

When you are running late for work, it is very tempting to skip breakfast. However, this meal is the most essential one as it helps you feel energetic throughout the day, your body needs nourishment. So eat your meals on time in sufficient quantities and avoid skipping any. Try not to eat 2 hours before sleeping and have your heavier meals earlier on.

      5. Eat Fresh Fruits and Veggies:

Fruits and vegetables are loaded with essential vitamin and nutrients. They are also a healthier food option for those people looking to boost their energy levels and lose some extra weight. It is a known fact that fresh fruit juices are much better than sipping readymade juice from juice boxes. Say NO to boxed food!!!!  Enjoy the bounty of fresh veggies and fruits in the fresh food section, throw on the Food Network and get creative with your meals!

      6.Cut down on the fried stuff:

We all enjoy the occasional burger and fries meal and other takeout food. However, consuming these kinds of junk foods on a daily basis increases the bad cholesterol levels in your body. So limit your junk food consumption to just once or twice a month and switch to more organic foods or other healthy food items.

      7. Exercise:

Make some time in your busy schedule for your own personal workout session. The best time of the day for a workout is in the morning, but if your work begins early, then you can move it to evening time as well. Start by at least taking walks in the park to about 30 minutes, or and as you build up your energy levels, include some light strength training. Make sure you check with your doctor if you require special approval for anything.

      8. Limit your consumption of alcohol & cigarettes:

They say “Everything in Moderation”.  In this case its 100% true.  Avoid the use of nicotine and nicotine like substances and enjoy alcohol in moderation. If you have recently made changes in this aspect of your lifestyle, visit Excel Dental Studio and let’s discuss options for improving your smile through the use of our Bleaching services. For more information on this, please visit us on our website: www.merrillvilledentist.com

Sugar Substitutes that will satisfy your Sweet Tooth

Are you one of the many people who crave sugary sweets on a daily basis? These cravings are especially high after you finish your meal. The bodies response to this sugar craving would be to reach out into your refrigerator and grab the tastiest looking chocolate bar or pastry slice. It’s fine to indulge in these tasty treats once in a while. However, consuming them every day in large quantities will lead to weight problems as they are loaded with calories. Plus, eating extremely sugary substances erodes the enamel in teeth leading to dental problems. Therefore, if you want to avoid an emergency visit to the dental clinic, we would recommend the consumption following sugar substitutes instead.

1.Coconut Sugar: The first sugar substitute which is slowly gaining popularity is Coconut Sugar. It is a natural sugar alternative which is extracted from coconut sap and is packed with nutrients. This sugar can easily be used as an alternative for making baked goods like cupcakes and brownies.

2.Honey:Honey has been used as a sugar substitute for years. Honey goes well with all the products which you usually mix with sugar such as milk, lemon juice, tea etc. And nowadays, there are many bakers who prepare their pastries and cakes only using honey. There are also plenty of health benefits that can be derived from having a teaspoon of honey every day.

3.Fruit juice: Having fruit juices is another healthy alternative to sugar, which will instantly satisfy your sugar cravings. You do not even need to spend time juicing your own fruits, as there are many companies which offer ready-made juices that contain 100% natural fruit and no added sugar. (How easy is that!)

4.Cinnamon:Cinnamon is one more food item which has many healthy properties and are naturally sweet to taste. They can be crushes into powder easily and added to any food dish to give more taste and enhance the flavor. Cinnamon is also one of those powerful antioxidants and loaded with nutrients like manganese and iron.

5.Carrots:Carrots have a natural sweet taste and is another healthy snack to have in between meals. Along with being a rich source of vitamin A, carrots have numerous health benefits, such as, they help to maintain your eyesight, promote healthy skin and even cleanse the body of toxins. They even save you a trip to the dentist, as they keep your teeth clean and strong.

6.Raisins:You can also eat a cup of raisins or any other dried fruits whenever you start getting those sweet cravings. These dried fruit items can be had as a healthy snacking alternative or added to your bowl of oats to make it more filling.

10 Best ways of Ensuring Good Oral Hygiene

There is an old saying ‘better safe than sorry’. And that holds true even for your teeth and gums. If you constantly suffer from bad breath or bleeding gums, it’s a shows that you have poor oral hygiene. However, there are a few simple steps which, if followed religiously, will get your oral health back on track in no time. Your teeth are a very precious asset, so take care of them to avoid cavities or tooth and gum decay

1. Brush two times a day: The first step towards maintaining good oral hygiene is to brush your teeth two times a day for about two minutes at least. You also have to make sure that the toothbrush which you use is able to reach the back of your mouth and is able to clean the rear teeth efficiently. Don’t forget to even brush your tongue as most of the bacteria tends to settle there.

2. Floss after every meal: Flossing after every meal is also important, if you want to ensure total oral care for your mouth. Even if a small food particle gets lodged in between your teeth, it could lead to tooth decay if not removed after long time. So whenever you feel that there is something stuck between your teeth, floss it out immediately. And for complete tooth care floss as soon as you finish your meals.

3. Gargle with mouthwash: The main purpose of a mouthwash is to freshen your breath. No one would like to stand near a person with bad breath. So avoid such embarrassing situations by gargling with a good mouthwash. This can be done after you finish brushing. There are many mouthwashes available which also help in destroying any remaining bacteria in the mouth, which could cause bad breath.

4. Kick the butt: If you are serious about maintaining your oral hygiene, you need to get rid of your smoking habit. The ingredients used in the manufacturing of cigarettes like tobacco, have a damaging effect on the tissues in gums. Along with bad breath, regular smoking causes yellowing of teeth and also damages the bones which connect to your gums.

5. Eat teeth strengthening foods: There are many foods like apples, cheese, carrots, etc. which help in enamel formation on your teeth and also increase saliva flow. These food items are easily available from your local grocery store and if added to your regular diet, will help in strengthening of your teeth and gums.

6. Reduce Sugary food consumption: When you were a kid, there must have been many times when your parents might have tried to discourage you from eating too much sugary foods by stating that it would spoil your teeth. And they were right! Eating too much sugary foods like chocolates and hard candies release harmful acids that can damage teeth and gums.

7. Drink fluoridated water: Drinking fluoridated water is another great way of maintaining overall oral hygiene. Fluoridated water is good drinking water with just fluoride added to it, which helps to prevent tooth decay. Most dental hygiene services agencies recommend drinking fluoridated water to combat tooth decay.

8. Chew Sugar-Free gum: Sugar-free gum not only acts as an alternative for your chocolate and candy cravings, but there are also some specially manufactured chewing gums which are actually meant for freshening breath and maintaining tooth health.

9. Use ADA-approved products: The American Dental Association is the most reputed name in the field of total oral care. With their guidance, you will purchase only those products, like toothbrushes and toothpastes, which will help you to maintain complete oral hygiene.

10. Visit your dentist: Finally, it is wise to pay a visit to your local dentist at least once a month for a complete oral checkup. He is the best person to advise and instruct you in the different ways in which you should care for your teeth and gums.

Top 10 Foods To Stay Healthy

Searching for some food items to add to your daily diet which will help you stay healthy? Well, then here is a list of the Top 10 foods which you need to add to your grocery list, as they are packed with all those essential vitamins and minerals that your body needs every day. Some of these foods can even be used as healthy snack alternative to junk food items like chips or chocolate bars.

1. Eggs:

Consuming eggs on a daily basis gives the required amount of protein that the body needs on a daily basis. The egg whites are healthy and are low in fat content. Plus the egg yolk, besides being the tasty, is also a source of good cholesterol and vitamin D.


2. Beans:
Beans are a great source of antioxidants which help to maintain your overall heart health. They control your cholesterol levels by soaking up excess cholesterol, thereby reducing risk of heart diseases. They are also a good source of proteins and soluble fiber.

3. Kiwifruit:
Not only is Kiwifruit a rich source of vitamins A, E and C, but it also has a lot of antioxidants which help to keep your body healthy and fit.

4. Broccoli:
Broccoli is one of the healthiest vegetables available. They don’t take much time to cook and maintain their vitamin content of A, K and C even if you stir fry them. This vegetable also contains powerful enzymes which help to detoxify your entire body.

5. Green Tea:
Here is another healthy food item which is readily available and very easy to prepare. They are well-known for their antioxidant properties which keep you healthy and active all day long. Thus, it is best to have a cup of green tea right at the start of your day.

6. Berries:
Berries, like beans, contain a lot of antioxidants. Plus, they are filled with nutritious proteins and fiber which helps in the functioning of your digestive system and also help you to manage your weight. In addition to this, they are also known to reduce you cancer risk due to the powerful enzymes and compounds which they contain.

7. Green Leafy Vegetables:
Many green vegetables like spinach and lettuce are low in calories and high in minerals. They help to keep your teeth and bones strong and even manage your blood pressure levels. They also contain vitamins of D, A, E and K which are beneficial for skin and hair as well.

8. Salmon Fish:
Fresh water fish like salmon is another good storehouse of healthy oils and Omega 3 fatty acids which aids in the strengthening your heart and keeps it in good health. They even help promote the proper circulation of blood in the body.

9. Yogurt:
Since yogurt is a dairy product, it is known for helping healthy bone development. They also have lots of good helpful bacteria which aid in the cleansing of your gut.

10. Apples:
And finally, apples are a must-have for any person looking to start a healthy food habit. They are loaded with minerals of potassium, calcium and phosphorous which helps in development of healthy bones. They even help in maintaining oral health by reducing plaque formation and increasing saliva generation.

Lunchbox Essentials for Kid’s

Since it is back to school time again for your kids, a lot of preparation is required to ensure that they are ready for a new school year ahead. And along with the purchasing the necessary stationary items like books, bags, pencils, etc. you will also have to pick up certain essential food items from your local supermarket, in order to prepare a healthy lunchbox for your kids. But there are a couple of things you need to keep in mind while packing your kids lunch.

Firstly, you have to give your child the freedom to choose those items which they usually love to eat, otherwise they might end up wasting their entire lunch or end up eating other junk food items. Then, the next thing you need to do is ensure that your child’s food always stay fresh and ready to eat. To do this you might need to invest in an insulated lunchbox, which will help to prevent food from getting stale. And lastly, you must not only pack a lunch which fills you child’s belly, but also make sure that the food gives your kid’s the daily requirement of vitamins and minerals that they need on a daily basis.

To ensure that your child eats all the contents of their lunchbox, it is important that you give them different types of tasty and fresh food to eat each day. There are also certain foods which you need to give your kid’s, as they help in their growth and development.

1. Milk and Dairy Products:

Any parent who wants their kid’s to grow and develop a good bone structure needs to pack a small milk box along with the children’s lunch. Other dairy products like yogurt and cream cheese will also give your kids a good dose of calcium and even contain good amounts of protein.

2. Whole Wheat Bread:
A sandwich is the most common lunchbox item found in kid’s lunchboxes. Kids love sandwiches and they are also very easy to prepare. But the next time you prepare a sandwich for your kids, use whole bread instead of the ordinary white bread. Whole wheat grains used in the making of this bread is much healthier than white flour bread as it rich in fiber and magnesium which are vital for your child’s growth.

3. Fresh Fruits:
There are plenty of juicy fruits which you can also pack along with your kids’ lunch. Fruits like apples, pears, oranges, bananas, etc. can be cut into slices, so that kids can easily consume them.

4. Vegetables:
Fresh vegetables like cucumbers, carrots, tomatoes, etc. can act as a salad side dish. They can easily be cut up and put along with your kid’s regular lunch in morning before they leave for school.

5. Meat items:
And lastly, meats like steamed eggs, chicken or fish are the food items will keep your kids stomachs filled till the end of school. They are also tasty and packed with essential proteins.