In This Issue:
The Bathroom Sink Heart Cure
You've probably heard more than once that heart disease is linked to gum disease. But do you really believe it? Even we admit that it sounds far-fetched, and could be easily tossed off as a marketing ploy by dentists to get you to brush your teeth.
Turns out, this is one health claim you shouldn't ignore; there is significant evidence that the health of your gums affects the health of your heart.
The link between the two appears to be inflammation. When food lingers along the edges of your gums, it can trigger bacterial growth and infections. This mobilizes your immune system to attack, inflaming the areas around the infection.
If you've been following the health news, you'll know that chronic inflammation is a major contributor to heart disease. For various complex reasons, an immune system that is consistently on attack causes plaque to build up in arteries. Gum disease is often mild but persistent, since many of us choose to ignore it. That means the inflammation switch is "on" for prolonged periods.
What impact does low-grade gum infections have on your heart? The American Academy of Periodontology found that people with gum disease are almost twice as likely to have coronary artery disease. What's more, some studies say that gum disease (gingivitis), cavities, and missing teeth are on a par with high cholesterol as factors contributing to heart disease.
This is not good news for people with diabetes—who already have a higher risk of heart disease—since diabetes puts them at higher risk for gum disease and tooth decay. Just as diabetes raises glucose levels in your blood, it raises them in your saliva, too. This extra glucose feeds bacteria, making them grow more rapidly. To make matters worse, diabetes makes fighting infections harder, so it becomes difficult to get rid of gum disease, if it does develop.
Combat both problems—heart disease and gum disease—by shifting your focus from cleaning your teeth to cleaning your whole mouth. Don't just brush your teeth, maintain impeccable oral health. Here's some smart guidance.
Invest in the right tools. Dollar stores are great bargains, but don't cheap out on your health. Use fluoride toothpaste with a soft-bristled toothbrush endorsed by the American Dental Association. If possible, use an electric or battery-operated toothbrush, which is especially good for people with arthritis or difficulty brushing properly.
Use good technique. Hold your toothbrush like a pencil, rather than gripping it like a handle. This will ensure you use the appropriate level of pressure (many of us brush too hard). Go in circles, not back-and-forth strokes. Be sure to brush your gums as well as your teeth. Keep brushing for the length of a pop tune on the radio, or for the length of the Happy Birthday Song, sung twice.
Replace your toothbrush (or replacement head on your electric toothbrush) every three to four months.
Floss every day. A toothbrush just can't clean in between the tight spaces, or under the gum line where most gum disease develops. For that, you must floss. Use waxed floss (it tends to be gentler on the gums), and go tooth by tooth. You should feel pressure when you floss, but not pain. If you haven't flossed in a while, you may see a bit of blood the first few times, until your gums become used to flossing. It should be minimal and stop after a few days. If not, make sure to see your dentist—and always call your dentist if you notice unprovoked bleeding from your gums.
See your dentist every 6 months for a cleaning and check up. Ask him/her to check for gum "pockets", which can develop below the tooth and trap food and bacteria, facilitating gum disease.
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Make Snacking Smarter
You can and should snack. Smart snacking prevents blood sugar dips, helps maintain consistent blood-glucose levels, and curbs hunger so you don't overdo it at meals. The trick? Keep snacks at around 100 calories or less. Here are some tasty ways to do that.
• 10 almonds, unsalted (80 calories, 3 g carbs)
• Sugar-Free Jell-O gelatin snack pack (10 calories, 0 g carbs)
• 1 reduced-fat string cheese (80 calories, 0 g carbs)
• 1/2 apple, sliced, with 1 teaspoon peanut butter (70 calories, 10 g carbs)
• 1/2 cup edamame (75 calories, 6 g carbs)
• 1/2 bell pepper with 1/4 cup hummus (100 calories, 10 g carbs)
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Grilled Chicken Salad with Oranges
 Oranges, pistachios, and red onion add healthy flavor and texture to this simple but delicious salad. Its citrus-y dressing will make you think of summer, no matter what the season.
Ingredients
1/3 cup orange juice
2 tablespoons lemon juice
3 tablespoons extra-virgin olive oil
1 tablespoon Dijon mustard
2 garlic cloves, minced
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound boneless skinless chicken breasts, trimmed
1/4 cup pistachios or slivered almonds, toasted
8 cups mesclun salad mix, rinsed and dried
1/2 cup thinly sliced red onion
2 medium oranges, peeled, quartered, and sliced Serves 4
Preparation
1 Place orange juice, lemon juice, oil, mustard, garlic, salt, and pepper in a small bowl or jar with a tight-fitting lid; whisk or shake to blend. Reserve 1/3 cup of this dressing for the salad, and 3 tablespoons for basting.
2 Place the remaining dressing in a shallow glass dish or a ziplock bag. Add the chicken; turn to coat. Cover or seal, and marinate in the refrigerator for at least 20 minutes or up to 2 hours.
3 Preheat a grill to medium. Remove chicken from marinade and discard the marinade. Grill the chicken 4 to 6 inches from the heat, basting the cooked sides with the reserved basting dressing, until no longer pink in the center, and an instant-read thermometer registers 170°F (about 4–6 minutes per side). Transfer to a cutting board and let stand for 5 minutes.
4 Meanwhile, toast the nuts in a small dry skillet over medium-low heat, stirring constantly, until light golden, 2 to 3 minutes. Transfer to a bowl; let cool.
5 Place salad mix in a large bowl. Toss with the salad dressing. Divide the salad among four plates. Slice the chicken and distribute over the salads. Scatter orange slices over top, and sprinkle with the toasted nuts.
Each serving provides:
331 cal, 16 g fat (3 g sat), 18 g carbs, 30 g protein, 5 g fiber, 68 mg chol, 290 mg sodium
Until next issue, here's to good health!
Neil Wertheimer
Editor in Chief, Reverse Diabetes
In the Next Issue: - The Health Epidemic Doctors Aren't Revealing
- Lose Weight and Keep it Off with THIS Doctor-Approved Plan
- Relieve Stomach Aches for Less Than $2
- How to Lower Your Blood Sugar Up to 25% by Eating the Foods You Love!
- Featured Recipe: Creamy Baked Custards
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