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Mary Richard
Health Fitness
Curb Those Cravings!
Kyo Mitchell
A Healthier You
A Different Strategy for 2017
James J. White, D.D.S
Dental Botox
January is here and the New Year’s resolutions
have arrived! I don’t do the resolutions
part as they just don’t work for me! I do
GOALS, not resolutions!
One of my goals after all the Holidays goodies
(Thanksgiving, my birthday, Christmas
and New Year’s) is to honestly be true to myself.
I will never go back to my “ultra-skinny”
self – but will try to stay within my size now.
Oh yes, it is tough! But I try very hard to
curve those cravings.
Salty cravings: When people seek out
French fries or pretzels, or any type of carbs,
cravings for salty foods can be a sign of dehydration.
(Believe it or not!) I always advise my
Zumba students to drink water before, during
and after any classes. We are in a drier climate
and need the H20 to hydrate our bodies.
A rule of thumb is to take your honest (no
lying) weight, divide it by 2 and that is the
normal amount of water you need each day.
If you exercise, or engage in any type of extra
activity - add more ounces of water needed.
How to curb those cravings? - reach for the
spice rack! Yep, adding spices will help to decrease
the increased calories.
Usually with salt cravings, you need savory
flavor to help combat the wanted salt. Add
rosemary, basil or another bold spice to your
next meal.
Eat a small handful of nuts to help combat
the need for extra carbs. I have been on a kick
of adding flax seed and walnuts to my salads
for extra flavor. I’ve been eating a salad every
day before my main meal and it helps to
make me feel fuller.
And be aware of those little goodies samples
that the sales people entice you at the major
warehouse stores. Yes, I’ve tried several, but all
those calories DO add up!
Before you know it, you’ve consumed your
caloric limit for the day just within a few runs
around the warehouse aisles! True, I have
purchased several items by having a sample,
but caution – just a “sample”, not several!
I’ve witnessed patrons going back for seconds,
thirds, etc. They must think they are getting
a meal, not just samples!
Keeping a food journal also helps. You’d be
surprised if you started writing down everything
that you eat and drink what you really
consume!
All in all, just try to be cautious in what
you eat and drink, bump up the exercises and
those extra pounds that you suddenly accumulated
over the holidays will soon disappear
in no time. Enjoy the new year 2017!
POSITIVE ATTITUDE AND HAPPY
HEALTH TO ALL!
Mary Richard was crowned Ms. Senior Nevada 2006, was first runner-up for Ms.
Senior America 2006 and is a life-time dancer. She is one of the original columnists
for The Vegas Voice. She is now an aerobics instructor throughout Las Vegas/
Henderson. Mary can be reached at mary-vegasvoice@cox.net.
After making each of these respective
meals, decide how much you liked the
taste of each meal. If you liked the recipe,
keep it for future use. If you didn’t like it,
throw the recipe out.
Each week of the first month, one day
within that week, you should try one
new recipe for breakfast, lunch and dinner.
Keep the recipes you like and discard
those you do not. In month two, make two
different Paleo recipes for breakfast each
week as well as two different lunches and
two different dinners.
In month three, bring this up to three
breakfasts, three lunches and three dinners
each week. In month four, make four
breakfasts, four lunches and four dinners
each week. The same pattern should be
With the arrival of a new year, many
individuals will make New Year’s resolutions.
Many of these resolutions will revolve
around better health.
In the case of most people, these resolutions
last about two to three weeks and
then we slide back into our old habits.
Below are some tips to help increase the
probability that you will keep your resolutions.
If your resolution is to lose weight, lower
your blood sugar or just eat healthier,
you need to approach this realistically. We
derive pleasure from eating. This is one of
the reasons people overeat.
If you switch to a diet where that pleasure
is decreased or worse yet, eliminated,
your healthy diet will not last long before
you go back to your previous eating hab-
A denture technique so sophisticated,
followed for months five, six and seven.
its. Diets do not work over the long run. What this strategy does is gives you
Only a change to a healthier approach time to make a natural transition that is
to food that you enjoy will help you meet not difficult or stressful. You are finding
and keep your goals.
recipes that you enjoy eating that are also
Here’s an example. Since you want to healthy for you.
lose weight and become healthier, you What most people find when they follow
a strategy like this is that if they then
now eat according to the Paleo diet perspective.
If you do this method at 100%, “cheat” and splurge on some unhealthy
right off the bat, you will be lucky to last food, it makes them feel terrible and
two weeks.
makes it easier to not eat it in the future.
Instead, find one recipe each for breakfast,
lunch and dinner from the list of Paercise.
Start off slowly and gradually work
The same strategy can be applied to exleo
diet recipes that sound tasty to you. On towards your fitness goals. This will keep
Monday make the breakfast recipe. you from getting too sore or too exhausted
On Tuesday or Wednesday make the and allow your body to gradually become
lunch recipe. On Thursday or Friday, stronger and healthier.
make the dinner recipe.
Best of health in 2017.
Dr. Kyo Mitchell served as faculty at Bastyr University in Seattle and Wongu
University in Las Vegas for over a decade. Dr. Mitchell practices in Summerlin and
can be reached at 702-481-6216 or rkyomitchell@gmail.com.
Late last year, the Las Vegas Review Journal
ran an article which discussed the use of Botox
(botulinum toxin) by dentists and even dental
hygienists.
Botox is commonly used in a small dose for
cosmetic reasons, but is many times used for
other medical concerns, such as chronic migraines,
reducing bladder activity, etc.
I wish to exercise this author’s freedom of
opinion regarding what is referred to as a “turf
war” between the medical and dental community.
Let me first acknowledge that there have
been dental uses for Botox when attempting to
treat parafunctional activity (tooth grinding)
and TMJ issues. To my knowledge however,
this use is not a common therapy in dental
offices.
What is a puzzle to me is the fact that there
is even discussion over the use of Botox by
dentists. As I see it, there is no need for a “turf
war.”
If dentists would devote their time and brain
power in becoming better dentists, they would
not have time to even think about the use of
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Botox in their practice.
I have seen so much inferior dental care
over the years that I wonder how those particular
practitioners ever made it through dental
school - much less success in practice. Many
of these same dentists are the ones who lobby
for the use as Botox.
Perhaps they should have been estheticians
instead of dentists? It has been my experience
however, that people who come to a
dental office are looking to receive dental
treatment, and not a reduction in the lines
of their forehead.
The dentistry profession has changed and
advanced so quickly that it is nearly a full
time job just to keep up with the changes.
If one is a devoted dental care provider,
their dedication should be strictly to how to
provide comprehensive dental care for the
long-term health and stability of their patients.
It should be the study of advanced restorations,
advanced cosmetics, implant dentistry,
teeth-in-a-day to replace dentures,
function and position of the TMJ (temporomandibular
joint), how to equilibrate
an occlusion (bite), advances in periodontal
care, full mouth reconstruction, use of medicaments,
etc.
Not the use of Botox. Leave the botulinum
toxin to the physicians. There is too much
dentistry to accomplish to fool around with
such things.
People who come to my office should assume
that I can provide the latest and greatest
as far as what the dental profession can provide.
This is my job. This is my passion.
I suspect that it is the same for the majority
of dental practitioners - so forget Botox. Be
certain that your dentist is pursuing continuing
education to advance his/her DENTAL
ability on your behalf.
I realize that my opinion will most likely
offend some of my colleagues who feel we
should not be restricted in using Botox. I accept
this, but I have always been dedicated to
post-graduate education and, more importantly,
always attempt to introduce into my
practice what I learned.
It is a herculean task - without complicating
the delivery of dentistry by improving their
face through Botox.
Practicing and delivering dental art to a patient
is far more rewarding than what Botox
can provide for a few months.
Remember, one is not in good health without
good oral health. A very happy and healthy
new year to all.
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