Tuesday, 7 August 2018

Calcium-rich foods for vegans and people who do not consume dairy


Plenty of foods are rich in calcium, and many do not contain dairy. This may be good news, particularly for vegans and people who are lactose intolerant so cannot fully digest dairy products.
Calcium is essential for general health. Most adults aged 19–50 require 1,000 milligrams (mg) of calcium per day, according to the National Institutes of Health (NIH) in the United States. This amount of calcium is present in about three 8-ounce glasses of milk.Milk, cheese, and yogurt are the best sources of calcium, but many nondairy foods are also rich in the mineral. In this article, we describe 18 plant-based sources of calcium.

Calcium-rich foods for vegans and people who do not consume dairy

 The following foods are rich in calcium and contain no animal-based products.

1. Chia seeds

Chia seeds in yoghurt pot topped with blueberries.


Chia seeds and soy milk are plant-based sources of calcium.
A single ounce, or 2 tablespoons, of chia seeds provide 179 mg of calcium.
Chia also contains boron, which promotes the health of bones and muscles by helping the body to metabolize calcium, phosphorous, and magnesium.
Add chia seeds to smoothies or mix them into oatmeal or yogurt for a little added crunch.

 

2. Soy milk

One cup of fortified soy milk contains about the same amount of calcium as the equivalent of cow's milk. It is important to choose a product that is fortified with calcium carbonate.
Soy milk is also rich in vitamin D, and it contains less saturated fat than whole milk with lactose.

 

3. Almonds

Just 1 cup of whole almonds contains 385 mg of calcium, which is more than one-third of the recommended daily amount.
However, the same serving also contains 838 calories and almost 72 grams of fat.
While the fat is mostly healthful and monounsaturated, the calorie count is high, and a person should limit their intake to smaller portions of a quarter cup per serving, for example.

 

4. Dried figs

 About eight figs, or 1 cup, provides 241 mg of calcium.Figs make a great sweet treat and are rich in fiber and antioxidants. Try them as a midday snack or crush them into a creamy jam.

 

5. Tofu

Tofu tends to be an excellent source of calcium. However, the calcium content varies, depending on the firmness and the brand, and it can range from 275–861 mg per half cup.
To receive the benefits of the calcium, read labeling carefully and only select tofu that contains calcium salt, which manufacturers use as a coagulant.

 

6. White beans

One cup of white beans yields 161 mg of calcium.
White beans are a low-fat food and are also rich in iron. Add them to a favorite soup or salad, eat them in a side dish, or use them in hummus.

 

7. Sunflower seeds


Sunflower seeds in bowl next to tea.
 
Sunflower seeds have a high vitamin and mineral content.
A single cup of sunflower seed kernels contains 109 mg of calcium.
These seeds are also rich in magnesium, which balances the effects of calcium in the body and regulates nerve and muscle health.
In addition, sunflower seed kernels contain vitamin E and copper.
Together, these nutrients can promote bone strength and flexibility and prevent bone loss.
However, sunflower seeds can contain high amounts of added salt, which depletes the body's levels of calcium. For optimal health benefits, choose raw, unsalted seeds.
Also, consider a single serving to be about one handful of kernels, to avoid excessive calorie intake.

 

8. Broccoli rabe

Broccoli's bitter cousin, broccoli rabe, contains 100 mg of calcium per cup.
Many recipes aim to tone down and complement the intense flavor of this hearty vegetable.

 

9. Edamame

One cup of frozen, prepared edamame contains 98 mg of calcium.
Available fresh or frozen and shelled or in pods, edamame contain high-quality proteins and all nine essential amino acids.

 

10. Kale

Just 2 cups of raw chopped kale provide about 180 mg of calcium.
Kale belongs to the cruciferous family of vegetables, which also includes broccoli. The leafy green is loaded with antioxidants, which can prevent or delay cell damage. Kale is also low in calories, with every 100 grams containing only 35 calories.
Add chopped kale to a salad or sauté or steam the vegetable as a side dish.

 

11. Sesame seeds

Eating just 1 tablespoon of sesame seeds adds 88 mg of calcium to a person's diet. Try toasting them and sprinkling the seeds over a salad or baking them in bread for a nuttier flavor.
Sesame seeds also contain zinc and copper, and both are beneficial to bone health. Results of a study from 2013 suggest that supplementation with sesame seeds helped to relieve some symptoms of knee osteoarthritis.

12. Broccoli

One cup of frozen broccoli has 87 mg of calcium.
A diet rich in broccoli and other members of the cruciferous family may be linked with a reduced risk of cancer, according to the National Cancer Institute in the U.S.
Research in rodents suggests that compounds in broccoli can help to prevent bladder, breast, colon, liver, and stomach cancers. However, studies in humans have produced inconclusive results.

13. Sweet potatoes

Sweet potato wedges
Sweet potatoes are easy to include in a range of dishes.
One large sweet potato contains 68 mg of calcium. These vegetables are also rich in potassium and vitamins A and C.
Vitamin A is an important antioxidant that may promote good eyesight, resistance to the effects of aging, and cancer prevention.
Sweet potatoes are naturally low in fat and calories. They are popular as a side dish in some parts of the world.

 

14. Mustard and collard greens

Raw collard greens contain 84 mg of calcium per cup, and they are rich in other vitamins and minerals.
Raw mustard greens are also a significant source of nutrients, and they contain 64 mg of calcium per cup.

 

15. Okra

A single cup of raw okra contains 82 mg of calcium. Okra is also a significant source of protein, fiber, iron, and zinc.
Many people enjoy the vegetable boiled, fried, pickled, or roasted.

Tuesday, 24 July 2018

Dental Implants-- Why are they better ?

In this age of technological and medical advancement, with people living longer and healthier lives, lost teeth replaced by removable dentures will become a thing of the past, reserved for the history books. Dental implants are man-made replacements for natural teeth. The implants themselves are designed to be similar to tooth roots. They are anchored in the jaw bone and replacement teeth are permanently secured upon them.

Firstly, the titanium implant is placed in the jawbone during a minor surgical procedure. The implant will remain covered under the gum for 3-6 months and during this time the implant will become integrated with bone, forming a very strong bond. This process is known as osseointegration.

Once osseointegration has taken place, the ends of the implants are uncovered and connections are attached so that replacement teeth can be put in place.

in the hands of Dr Jorge Santillan,a highly trained Specialist Implantologist, who works Clinica Dental La Plaza, Javea these replacements mimic natural teeth to such a degree that you would be very hard pressed to tell the difference.

Since implanted teeth are fixed in the mouth like natural teeth rather than being removable like dentures, they allow the patient to return to the functions associated with natural teeth. 

Whether you have only one missing tooth or you suffer the discomfort and embarrassment of full dentures, which do not fit securely, implants provide you with fixed teeth again. They can take years off your appearance, make your mouth feel naturally comfortable again, allow you to speak with greater clarity, more fully participate in physical activities and hence boost your self-confidence. Because they increase your chewing ability you will once again be able to enjoy all foods thus your overall health and well-being will be enhanced
. In short they can vastly improve the quality of your life.

Sometimes a single dental implant will suffice. In other instances, more than one dental implant is necessary to accomplish a natural looking tooth replacement.


The x-ray images demonstrate how dental implants are rooted to the jawbone.






 

Two dental implants used in tooth replacement and a single dental implant replaces the missing tooth. The photos below show dental implant photos of a molar replacement and are a good example of surgery commonly performed by an implant dentist

 


   





Missing Molar and Titanium post and artificial tooth


These photos show an upper and lower jaw rehabilitated with dental implants 
(Dr Jorge Santillan)







Article provided by Dr.Karen Gardner , Clinica Dental La Plaza, Javea, Tel 96 646 1120

Anyone interested in these or any other treatments is invited for a free consultation at our dental clinic in La Plaza

 

Saturday, 14 July 2018

3 myths about how the time of the year can affect the quality of permanent makeup.

3 myths about how the time of the year can affect the quality of permanent makeup.

Our permanent makeup artist, Julia Garanina, will help expand on these myths and analyse them in closer detail.



‘I am often asked whether or not one should attend a procedure during the summer.

Myth N1. During the winter, the sun does not break down the pigment.

In theory, it doesn’t really matter when you decide to attend a permanent makeup procedure - during the summer or winter - the pigment will eventually start to break down when exposed to certain sun rays, if you do not apply sunscreen or any type of protection. However, permanent makeup lasts for at least one-two year in perfect condition, meaning that in any case you will be able to walk around with the permanent makeup, regardless of the time of the year, be it winter or summer.

Myth N2. After attending a permanent makeup procedure, you are not allowed to swim in the sea.

The truth is, that the following days after your procedure, you will not be able to go swimming, whether it is in the sea or the swimming pool, you will also not be able to go to the sauna. During this short period, it is not advised to get the tattooed area wet - no matter whether it is by sea water, or tap/shower water. However, after the crust peels off the tattooed area (usually after 7 days or less, depending on skin type) you will be able to freely get the area wet, swim in the sea or go to the sauna. In further detail, freezing temperatures can cause bigger problems than the heat. For example, on the way home after your procedure, with freezing temperatures and cold winds outside, it will be much harder to maintain the process of - wiping the tattooed zone with a damp cloth/paper.

Myth N3. During the summer, the tattooed areas heal slower...

I carry out a dozen procedures every month. Such an inflow of clients has made it easier for me to analyse and compare certain results during the summer and winter. The results have shown that there is completely no difference between procedures carried out during the winter, and during the summer.

So analysing this myth in further detail, you may ask why people would think that during the summer, the healing process is slower? The answer is simple, most people simply get the two terms confused, permanent makeup, and a tattoo. A tattoo is simply carried out by inserting the pigment into a deeper layer into the skin, also the thickness of the skin will play a certain role on some tattoos. On the other hand, many surgeons recommend carrying out any surgeries during the winter and the autumn seasons, simply because of the theory that bacteria reproduces slower during the colder periods, and overall clients usually feel worse during excessive heat. HOWEVER, all of these theories do not apply to permanent makeup. Permanent makeup artists use none traumatic equipment, the pigment is inserted inside the top layers of the skin, and the care recommendations after treatment are completely different. The technology that i use allows me to make these procedures the less traumatic as humanly possible, thus, sometimes eliminating or drastically reducing the redness after the procedure. The pigment is inserted simply into the top layer of the skin. Any trauma is minimal to non existent. Thus meaning, the healing process does not depend on the time of the year, and simply only depends on how you maintain the care recommendations.


Tuesday, 19 June 2018

Skin changes, moles....and melanoma


A melanoma is an aggressive form of skin cancer, which originates in the melanocytes or pigment cells and can be fatal when it spreads to other parts of the body. In the last decade the number of patients with malignant melanoma in Europe has increased enormously. The good news is that most melanoma can be cured, when they are removed in an early stage and most can even be prevented when we check our moles regularly. Your dermatologist can nowadays make a more accurate diagnosis with advanced dermatoscopy. In most European countries dermatologist organize screening days for melanoma during the months may and june

How does a melanoma develop?
Moles are brown or black coloured spots or elevations of the skin, which are formed by pigment cells. They can be congenital, but arise especially in childhood and puberty. A new mole that develops after puberty should always be monitored. Approximately 40% of melanomas develop in an existing mole. The color is mostly brown or black, but they can also have pink, red, blue or white tints.

Do I have an increased risk for Melanoma?

Somebody in the family with melanoma
A personal history of melanoma
A high number of moles
Irregular moles
Light skin type and /or blue or green eyes
Sunburns in childhood and after
outdoor activities

What should I pay attention to?
It’s Important that you get to know your own body. Melanomas can develop over the entire skin fig 1 and 2 so you have to look from the crown of your head to the soles of your feet, including mouth, nose and genitalia. To asses whether a mole is suspect, we usually the American ABCD rule (Figure 3). The A (Asymmetry) for irregular shape, the B (Border) for irregular edge, the C(Colour) for an irregular or very dark colour and the D (Diameter) for a diameter larger than 5mm. Finally, the E (Evolution) is added. Moles that change shape, color or size are in principle suspect as well as new moles.

Dermatoscopic examination by the dermatologist

Although a good self-examination is useful first step, it is sometimes very difficult to distinguish a melanoma form a mole or other pigmentation spots. Your dermatologist can make a more accurate diagnosis with a dermatoscope fig 4 ,a kind of microscopic instrument. When in doubt, a tissue examination is always necessary.

How are melanomas and suspicious moles treated?
Suspected moles or melanomas are always removed surgically. Subsequently, it is send to the pathologist for histologic examination, which confirms both the diagnosis and if the melanoma is completely removed. Usually In case of a melanoma a re excision is performed to create a safety margin in combination with further examinations to exclude metastases.Remember that a mole is principally an innocent and often asymptomatic spot, but a melanoma can be fatal. In any doubt check it out and show it to your dermatologist.

Ruud Valks, dermatologist,
member of the American Academy of Dermtology

Figure 1 Melanoma on the occipital area of the head


Figure 2 Melanoma on the sole of the right foot





Figure 3. ABCD Rule



Figure 4. Dermatoscopy

Sunday, 10 June 2018

White in a week- 7 days home teeth whitening


My teeth are fairly yellow, I have occasionally smoked socially in the past and am also a huge coffee drinker and love curry, which could explain the staining. I brush regularly however admittedly I do not have regular check ups on my teeth. Karen firstly checked over my teeth and ensured they were healthy and there were no major issues. Thankfully there weren’t. After the health check, I then had a full scale and polish, something i’d never had but is advisable if you are going to get your teeth whitened for optimum results. My mouth felt fantastic.

Once clean I was then measured for the whitening apparatus.




The mould are then taken and in a couple of days I was able to collect my kit. Having tried home whitening treatments before that i’d purchased from internet this was the first thing that struck me, the fact that the gum shields were designed for me and my teeth and not a one size fits all so wearing it felt comfortable and the solution was able to coat my teeth correctly.

There are two types of treatments one is a daily whitener one for use overnight. I opted for the daily one which you use for one hour each day.


The treatments come in syringe applicators. The whitening gel is placed in custom made gum shields which you wear either for one hour a day or overnight. Whichever your preference.





Here's my progress over the 7 days...




Day 1-The gum shields were comfortable. Many kits i've had before were a 'one size fits all' however these being custom  made to fit my mouth really made the difference. Especially if i was opting to sleep in them.  The teeth however did feel a little sensitive when I first put the treatment on. I was assured this was normal for some people. The sensitivity soon went and after the first hour I could see an improvement.







Day 2- . I can already see results after just two days! The bottom teeth and upper fangs still need work though!





Day 3- As you can see this the treatmant gel has really gone to work. The teeth still feel a little sensitive to the touch when the treatment is on, however i'm assured this is perfectly normal.




Day -4 The teeth looking really white now, unbelievable. Karen did advise that the treatment can work and you can acheive the desirable results in under a week, however i'm going to continue for the 7 days. The sensitivity has also disappeared.


Day 5- Really impressed. All the yellow staining has completely disappeared. I honestly didn't expect the results to be so good after trying whitening toothpaste and numerous treatmants i'd purchased off the internet before.


Day 6 - The teeth look and feel fantastic and i've already had comments from friends! It's amazing how many people notice..I may walk around with this permanent grin just to show them off!





Day 7- Ok so here they are, my pearly white new gnashers! I was a little sceptical at first but I can verify that teeth whitening treatments recommended by your dentist are not only safe, fuss free and cost effective, they actually work.



Contact the team and get white in a week!At the moment there's 20% off!












































Monday, 14 May 2018

Why Whiten?

For just one moment, smile. Then think about it. That all-important grin is how you greet the world and your loved ones every day. Of course, it's also a big part of the first impressions you make. Studies prove that people with whiter teeth appear more confident, are more likely to be hired for jobs, and even enjoy better dates.
It is also true that if you are proud of your smile then you are likely to take more care over cleaning your teeth to maintain them that way. A high standard of oral hygiene oral hygiene creates the healthiest and most beautiful mouths.

So whitening isn't just about caring for your teeth. It's about feeling your best and living life accordingly.
Whitening your teeth does not mean that they will go neon white – although it is true that young teeth have more ability to go very white , as their enamel is thicker than middle aged teeth. Indeed , the degree of whiteness can be directly controlled by you .
Some degree of sensitivity during of just after whitening treatment is normal and is temporary , settling after usually one or two days . This sensitivity usually means that you just take a break during the treatment before continuing.
When you see people on TV with extremely white teeth, actors for example, it is less attractive, but that level of whiteness is usually created with porcelain veneers or crowns and cannot usually be caused by whitening alone. These overdone teeth don’t look natural, we agree , and most people just want their own natural teeth improved upon which is what whitening can do for you.
We recommend home whitening as provided by dentists although we can also offer power-whitening done in office with strong beaching peroxides for those who don`t want the bother of doing home treatments.



Tuesday, 24 April 2018