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InsidePutting Down Roots, Naturally pg 1 The Secret of Successful Meal Prep pg 2 Teeth Whitening Through the Ages pg 2 Roasted Carrots and Onions With Honey Balsamic Dressing pg 3 Sleep to Build Muscle pg 3 Why We Spring Forward pg 4

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Sometimes life offers you the perfect opportunity at just the right moment. That’s exactly how I feel about becoming the newest member of the Wrigleyville Dental team. My fiancé and I were deciding where we wanted to put down roots, and as a Chicago native, he suggested that the city might be right for us. Once we relocated from Indianapolis, I began looking for a practice that was the best fit for me. The Wrigleyville methodology resonated with my own efforts to consider all aspects of health and wellness on a daily basis.

I’m no stranger to the health and wellness world. Eating healthy was always a rule while I was growing up. My mother, who was actually the daughter of a dentist, had never allowed me to have soda, candy, or a lot of fast food. It turned out I ended up not even liking soda, and I also became careful about the rest of my food choices. A few years ago, wanting to also be mindful of my physical well-being, I began to try restorative yoga. When my body was wearing down after long hours working at my previous dental office, I found that this style of yoga offered a workout and a sense of balance. Both health and fitness have always been important to me.

Wrigleyville Dental’s boutique approach enables us to customize cleanings, as well as the specific materials and treatment options that we offer. What I love most about the holistic philosophy is that I am able to teach patients about how their oral health relates to and affects their overall health. This month, I am attending a conference in Savannah, which is the largest holistic dentistry gathering of the year. I will be able to bring back the latest techniques and research to share with everyone.

Since making Chicago my new home, I have appreciated the liveliness of the city and all of the amazing opportunities that exist here. From the Shedd Aquarium to an endless number of great restaurants, I feel like I am discovering new wonders all the time. When I’m not busy planning for my wedding, which will be in June, you can find me exploring my new neighborhood. I also love spending time with my family, and I adore my two incredible nieces. Some of my other favorite hobbies include playing tennis, watching movies, and baking.

Moving to a new city has been a huge change, but everything is going so smoothly that I never doubt that I made the right decision. I want to thank our incredible community of patients for making my transition such a joy. I have many exciting events on the horizon, and I feel lucky and grateful for the way everything has come together. I look forward to continuing to work with my Wrigleyville Dental team — and for the opportunity to get to know new patients and new neighbors.

My Introduction to Wrigleyville

PUTTING DOWN ROOTS, NATURALLY

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Every March, we move our clocks forward one hour to begin daylight saving time. While the practice feels automatic for us today, that wasn’t the case not so long ago.

Though many people think daylight saving time has to do with farming, it actually began as a way to conserve fuel and electricity during World War I. Germany was the first country to change their clocks on May 1, 1916. They realized that if the nation could expend fewer resources in order to keep houses warm and lit, they could use them for other pressing concerns. The United States didn’t follow suit until 1918 with the adoption of the Standard Time Act, which also gave us the familiar time zones we know today.

Changing of the clocks was haphazard until the Uniform Time Act of 1966, which established standards for the start and end of daylight saving. Prior to his law, states elected when to begin and end daylight saving, which caused all sorts of logistical problems. The U.S. actually extended daylight saving in 2005, due to ecological concerns related to fuel consumption. These days, every state with the exception of Arizona changes their clocks twice a year.

An added bonus of daylight saving time is that it gives us long summer evenings to enjoy outdoors. Like clocks themselves, daylight saving has a simple face but a lot going on underneath.

WHY WE SPRING FORWARDThe History of Daylight Saving

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PERMIT 411

SLEEP TO BUILD MUSCLE

1. Preheat oven to 350 F.

2. Line a rimmed baking sheet with parchment paper.

3. In a medium bowl, whisk together olive oil, balsamic vinegar, and honey. Add carrots and onions. Toss to coat.

4. Place in oven and bake for 30–40 minutes or until vegetables are tender.

Spring has sprung, and with it, that renewed craving for freshly prepared vegetables. Your taste buds will love this sweet and tangy recipe for roasted carrots and onions, and your body will love it, too!

Recipe inspired by PaleoPlan.com.

• 2 pounds baby carrots

• 1 medium onion, peeled and sliced

• 2 tablespoons olive oil

• 3 tablespoons balsamic vinegar

• 2 tablespoons raw honey

Believe it or not, people haven’t always gone to their dentist for brighter teeth. Some of the first “dental professionals” were actually barbers! This was back in the 17th century when the men who were cutting hair were also taking on the job of whitening teeth. For them, that meant filing down the surfaces of the teeth and painting them with nitric acid.

Today, you don’t need to be a dentist to know that’s not the safest or most effective way to whiten teeth. But it wasn’t the most radical either! To give you a taste of how far teeth whitening has come, we put together a quick timeline.

Early Civilization, 4,000 Years Ago: We know the first men and women used sticks and other natural materials to clean teeth, but with the dawn of civilization came new teeth-whitening methods. Ancient Romans used a mixture of goat’s milk and

urine — or the ammonia in it — to keep their teeth white. Meanwhile, the ancient Egyptians used pumice and white vinegar.

12th Century to 18th Century: Throughout our history, white teeth have been a symbol of wealth and power. Physicians — again, not dentists — recommended that the affluent rub salt and sage, or the Elecampane flower, on their teeth. That habit stayed until barbers began filing and painting teeth, which paved the way for the use of bleach in the 18th century. At that point, physicians began using oxalic acid to whiten teeth. Each new method was still damaging to the patient’s teeth.

Modern Methods: By the 19th century, dental professionals had discovered the power of hydrogen peroxide on teeth. This method further evolved in the 1960s, when a dentist found that soaking teeth was effective in teeth whitening. In 1989, dentists started using whitening gels, eventually in conjunction with LED lights, a method still in practice today.

We’ve done away with the most harmful methods of teeth whitening, and now, we use methods that are safe, effective, and fit your schedule and lifestyle. So if you’re ready for a brighter smile, give us a call! We’d be happy to answer your questions and schedule an appointment.

Meal prep is the new darling of the fitness world. The simple process of preparing a week’s worth of meals in advance can be an amazing tool in any weight loss arsenal. However, while experts of meal prep may boast about how easy it is, starting out can be a real hassle, and the process is a bit more demanding than tossing a week’s worth of PB&Js in the freezer.

For those who are ready to give it a go, here are three tips for successfully tackling meal prep:

PLAN A PREP DAYStart by identifying which day out of the week has a few hours you can set aside for meal prep each week. Sunday is a popular choice for many meal prep advocates, but it depends entirely on your schedule. Maybe Tuesday evenings work best for you. Maybe you can only prep half your meals on Sunday and the other half on Wednesday afternoon. Find what works for you and stick to it.

DO THE MATHBefore you start cooking, determine what your goals are and how your diet can help you achieve your goals. Do you need to be getting a certain amount of protein, fat, or carbs? Outline your daily goals by meal, then start putting together a menu to match.

STICK WITH RECIPES YOU KNOWWhen starting out, the time it takes to prep meals is often the biggest challenge people face. Don’t make it harder on yourself by breaking out fancy cookbooks and experimenting with new recipes right out of the gate. Prep meals you know how to make first, and test what works and what doesn’t before you start branching out.

The initial hours you dedicate to meal prep may seem like a great investment, but the payoff is more than worth it. Preparing your meals in advance can free up your time during the week, keep you from making an “emergency” stop at the vending machine, and put you that much closer to your fitness goals.

For athletes, sleep’s as important to fitness as nutrition and training. According to the National Sleep Foundation, athletes who sleep a full seven to eight hours a night have increased accuracy and reaction times. Every sleep stage plays a role in enhancing your athletic ability — even if you aren’t aware of it.

Stage 1. The first stage of sleep occurs in short one- to seven-minute bursts. During this stage, your body is in between waking and sleeping states.

Brain activity in stage one shows a series of tightly packed brain wave patterns called spindles. Spindles are linked to internalizing movements and building muscle memory. Both of which are important for athletes.

Stage 2. Stage two is when the onset of sleep happens. Here, the heart rate slows down, the body begins to cool itself down, and the sleeper becomes unaware of outside noises and other stimuli.

For athletes, the body starts to prepare for deep sleep by relaxing and releasing human growth hormone (HGH). HGH is responsible for growing muscle tissue and regulating the body’s metabolism.

Stage 3. During deep sleep, the sleeper is even more unresponsive to the outside world. In addition, brain temperature, breathing rate, heart rate, and blood pressure are at their lowest in stage three.

HGH also floods the body, aiding to the recovery process and re-energizing the muscles. The body releases prolactin, a hormone that has anti-inflammatory properties and is essential for the recovery of joints.

Stage 4. The last stage of sleep is marked by dreams and rapid eye movement. Stage four is important because it brings extra oxygen to muscles, which helps to break down lactic acid. During this stage, your body also heals any minor tears in your muscles from the day before.

Sleep offers so many benefits for those working to keep fit. Without adequate sleep, your reaction times become slower, your body doesn’t have a chance to heal itself as quickly, and problems build up over time. Milewski MD (2014) found that the number of sleep hours was the strongest predictor of athletic injury in high school athletes — even more so than hours spent practicing. In pro athletes, Winter C. MD found that fatigue shortened the careers of Major League Baseball players. So the next time you are tempted to skip sleep for a late-night workout at the gym, think again. Your body will thank you!

Roasted Carrots and

Onions With Honey

Balsamic Dressing

WHY YOU SHOULD SKIP YOUR LATE-NIGHT WORKOUT

HUMANS DID WHAT? Teeth Whitening Through the Ages

DIRECTIONS

INGREDIENTS

What’s on the Menu? 3 STEPS TO SUCCESSFUL MEAL PREP

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