• 6 Tooth Brushing Mistakes You Must Avoid

    Brushing your teeth as part of your morning and evening rituals plays an important role in oral hygiene. It helps you maintain good oral health by removing food particles, debris and plaque from your teeth and bacteria from your mouth.

    Good oral health also impacts your overall health. It helps prevent respiratory diseases, reduce the risk of heart disease and stroke, improve cognitive functioning and prevent stomach disorders.


    Although tooth brushing is a common task, many of us do not do it correctly. There are many common mistakes that we all commit. To maintain good oral health, you must be aware of these mistakes and avoid them.

    Here are the top 10 tooth brushing mistakes that you must avoid.

    Mistake #1: Using the Wrong Toothbrush

    Toothbrushes come in different sizes, and most people do not know which size to purchase and often do not give it any thought. To clean your teeth correctly, you need to use a properly sized toothbrush.

    If it’s too big, you may have to strain your mouth to keep it open. If it is too small, then proper cleaning will not be possible. When a toothbrush feels good in your hand and mouth and reaches every tooth, then it is the right size.

    You can buy a manual or an electronic toothbrush, whichever you prefer. People who have arthritis or pain in their hands, arms or shoulders may find that an electronic toothbrush is a good option.

    Mistake #2: Choosing the Wrong Bristles

    Just like there are different sizes of toothbrushes, they are also made with different bristles. They may have straight, round, angled or zigzag bristles. Dentists say that angled bristles are generally the best, as they help clean all the teeth properly irrespective of their position.

    Along with the pattern, you need to consider the quality of the bristles. Avoid using a brush with hard and stiff bristles that can erode your dental enamel, irritate your gums and cause recession. Always use a soft-to medium-bristled toothbrush.

    Mistake #3: Using the Wrong Brushing Technique

    We all brush our teeth daily, but we do not give much thought to the technique. The American Dental Association has prepared this guideline on the correct brushing technique:

    Align the toothbrush at a 45-degree angle to your gum line.

    Using short, gentle strokes, move the toothbrush back and forth around your teeth.

    Then brush circularly or vertically around the outer, inner and chewing surfaces of all your teeth.

    When done, brush your tongue to remove bacteria and prevent bad breath.

    Finish by rinsing your mouth thoroughly.

    By following this guideline, you can keep your teeth clean, remove plaque, prevent cavities and get rid of bacteria in your mouth.

    Mistake #4: Not Brushing Adequately

    For overall oral health, the American Dental Association recommends brushing your teeth at least twice a day and preferably three times. You must brush in the morning, before going to bed and, if needed, after eating a meal. This will help remove plaque and neutralize the pH of your mouth, keeping your teeth clean and healthy.

    You must also brush for 2 minutes, but most people do not follow this routine. To ensure you are spending the required time brushing, divide your teeth into four sections: top left, top right, bottom left and bottom right. While brushing, spend 30 seconds in each section.

    Mistake #5: Brushing Too Frequently

    Some people are overly hygiene-conscious and end up brushing their teeth too frequently. If you brush more than 3 times a day, it can harm your teeth. It can lead to recession of the gum line as well as hastened erosion of dental enamel.

    So, it is advisable not to overdo it. The trick to good oral health is to brush gently for 2 minutes, 2 or 3 times a day.

    Mistake #6: Starting at the Same Spot Each Time

    Most of us start brushing our teeth at the same spot. It’s a common mistake. When we start at a particular point every time we pick up a toothbrush, there is a high chance of getting lazy once we reach the last quadrant of our teeth. This means proper cleaning is not done.

    To clean your teeth thoroughly, dentists recommend to start brushing in a different place each time. This way, all your teeth will get equal time and cleaning.

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  • ou Can Now Lose 20 Lbs. of Fat in Only 30 Days: Without Exercising!


    You can lose 20 lbs. of fat in just one month if you optimize exercise, diet, or drug/supplement regimen. This has been proven to work in professional athletes. This diet is the only one beside the extreme Cyclical Ketogenic Diet, which can make veins visible in the abdomen area because the fat will literally melt! These are the four simple rules you need to follow:


    Avoid ‘white’ carbohydrates 

    Avoid bread, rice, cereal, potatoes, pasta, and fried food with breading. By avoiding ‘white’ carbohydrates, you are safe.

     Eat the same meals over and over again 

    A lot of people who managed to lose fat on a specific diet, regardless of whether their aim was to gain muscles or to lose fat, ate the same meals all the time. Simply choose three or four meals and repeat them. Moreover, you can get a salad or vegetables instead of fresh fries or potatoes in almost every restaurant. 

    Proteins: egg whites with one whole egg for flavor, chicken breasts or thighs, grass-fed organic beef, pork 

    Legumes: lentils, black or pinto beans 

    Vegetables: Mixed vegetables, peas, asparagus, spinach 

    Some people who follow low carb diet, experience lack of energy so they give up, however, this is not because the diet is not working, but because they consume insufficient calories. Hence, a ½ cup of rice is 300 calories, while a ½ cup of spinach is 15 calories. Since vegetables don’t contain a lot of calories, you need to add legumes to get the enough amount of calories intake. Many athletes eat 6-8 times per day in order to break up the caloric load and avoid gaining fat. Sometimes, 4 times should suffice. 



    5pm- smaller second lunch, 

    7:30-9 pm- sports training, 

    10 pm- dinner 

     12 am-glass of wine and Discovery Channel before going to bed 

    These are some meals that you can combine over and over again: 

    Scrambled Eggology pourable egg whites with one whole egg, black beans, and mixed vegetables heated in the microwave. 

    Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole. 

    Grass-fed organic beef, lentils, and mixed veggies


    Don’t drink calories 
    Avoid milk, normal soft drinks, or fruit juice. Instead, drink a lot of water, unsweetened iced tea, black coffee, and any other low-calorie beverages. You can also drink one glass of wine before going to bed. Recent research has showed that it helps with sports recovery and fat loss.


    Take a day off 
    Saturdays, for example, could be your free day. This means that you can eat whatever you want, from ice cream to snickers, etc. In fact, dramatically increasing the calories intake once per week, increases fat loss by ensuring that the metabolic rate doesn’t downregulate from caloric restriction. Unbelievable, eating junk food can help you lose fat!

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