Seven Small Changes that will Make 2018 Your Healthiest Yet

Some of your New Year’s resolutions may have fallen by the wayside, so instead make a few small practical changes that are easy to keep.

  1. Make breakfast your biggest meal of the day because your metabolism is faster in the mornings.
  2. Eat more plants and going meat-free for even a day a week can have major health benefits.
  3. Start lifting weights to boost metabolism and muscle mass. You will still be burning extra calories hours after working out.
  4. Try skipping to improve coordination, strengthen your core and calm the mind. Still not convinced? Just 10 minutes of skipping provides similar health benefits to a 45-minute run.
  5. Eat your dinner 2 to 3 hours before going to sleep. Going to bed immediately after eating affects your diaphragm, impacting the position of your colon, gallbladder and heart.
  6. Take a short walk after every meal. Walking for less than two hours a week is associated with a third lower risk for respiratory disease and lowers your risk of dying from heart disease or cancer.
  7. Aim to get eight hours rest each night and the optimum time to go to bed is 10:39 PM!

How Much Protein Do You Need at Every Age?

The human body contains more than 600 muscles, each of which has a specific function. Some control actions such as swallowing, while others allow our skeleton to move effectively. When you eat protein, it helps to repair muscle and to maintain it, but it won’t make them bigger. This is controlled by the amount of exercise you do and its type, as well as your gender, age and your hormones. The amount of protein you need is dependent on your age, gender and weight.

Generally, protein should account for 15 to 25% of your daily energy intake and teenage girls and women aged 19 to 70 require about 46 g, while men and teenage boys need approximately 64 g. Older men and women aged 70 and above need more protein at 81 g and 57 g respectively. For women this amount is only higher if they are pregnant or breastfeeding.

Do You Have Chipped Teeth? Do You Know about Dental Veneers?

Dental veneers are very thin porcelain shells that are bonded onto the surfaces of front teeth. They can be a very good cosmetic solution for correcting crooked, stained or discoloured teeth, and especially for mending teeth that are chipped. The procedure for dental veneers is very quick as they can be precision-made and placed in a single visit to Apple Dental, using CADCAM technology.

What Is the Procedure for Dental Veneers?

After first preparing your teeth by removing a tiny amount of tooth enamel, your teeth are digitally scanned, creating a virtual 3-D model of your mouth. Our dentist uses specialised software to custom-design your veneers before sending this design to our CEREC machine, so your veneers may be created using the latest computerised technology. The veneers are made from a block of pre-shaded, high-quality porcelain, creating restorations that are strong, beautiful and durable. Once completed, your veneers will be fitted and bonded in place so there is no need for a second visit.

Summer Chicken Salad

This tasty chicken salad has a hint of spice and is bound to become a family favourite.


750g chicken breast fillet

1tbsp mango chutney

1tbsp mild curry powder

1tbsp olive oil

½ cup mayonnaise

1 trimmed, washed and dried butter lettuce

440g can pineapple pieces in natural juice

1 peeled mango, sliced into thin wedges

1 peeled, sliced avocado

1 small finely chopped brown onion

½ cup roughly chopped macadamia nuts

4 thyme sprigs


  1. Place chicken in a single layer in a large pan and pour pineapple juice over the chicken, setting aside the pineapple pieces. Add thyme sprigs to chicken and bring to boil over a medium heat before reducing heat to low. Cover the pan and simmer for 10 minutes before removing from heat.
  2. Set aside and allow the chicken to cool in poaching liquid before removing the chicken and reserving a ¼ cup of the liquid. Slice chicken diagonally.
  3. Heat the oil in a frying pan over a medium heat and add the onion. Cook the onion for 3 to 4 minutes or until just soft and stir in chutney and curry powder. Remove pan from heat and stir through mayonnaise and reserved poaching liquid.
  4. Tear lettuce leaves in half and arrange on a serving platter. Top with pineapple pieces, mango, avocado, sliced chicken and macadamia nuts before drizzling with dressing. Season to taste and serve.

Why You Should Consider Invisalign

Traditional metal braces are made from brackets that are fixed onto teeth and which are attached to wires and elastics. While traditional fixed braces are still widely used, nowadays it’s becoming far more common for patients to choose Invisalign.

Treatment Is Discreet

Invisalign utilises the very latest orthodontic techniques to nearly invisibly move teeth, using advanced and fully removable aligners. These aligners are made from clear, thin, BPA-free plastic and are custom-designed to fit snugly over your teeth. Once in place, they are very difficult to see, and this is one of the primary reasons why Invisalign is so popular.

No Need to Change Your Dietary or Oral Hygiene Habits

There is no need to change your diet as you simply remove the aligners for eating. It is just as easy when you need to brush and floss your teeth, as you can simply brush and floss normally. With Invisalign you can enjoy good oral health right throughout your treatment.

Treatment May Be Faster Than Traditional Braces

Invisalign can be a quicker way to straighten your teeth, especially if you only require cosmetic changes to reposition your front teeth. Most adults typically complete treatment within a year or so.

To discover if Invisalign could benefit you, why not book a consultation here at Apple Dental?

Four Ways to Maintain Good Oral Hygiene at Work

Spending hours at work can be challenging for dental health but our simple tips will help you to maintain good oral hygiene and fresh breath.

  1. Chew sugar-free gum. Chewing sugar-free gum helps to stimulate saliva flow, washing away any loose food particles and some bacteria. Choose a gum with xylitol because this can help to reduce decay-causing bacteria in saliva. Chewing gum will also ensure your breath is always beautifully fresh and inoffensive, which is especially important if you regularly speak to clients or colleagues.
  2. Keep hydrated with thirst-quenching water.   Try to sip on water throughout the day and swishing it around your mouth will help to rinse away bacteria and loose pieces of food. Remaining well-hydrated helps you to produce sufficient saliva to keep your mouth clean and fresh.
  3. Keep a dental kit at work. Keep a toothbrush, toothpaste and some mouthwash at your office so you can freshen up after eating or whenever you feel the need.
  4. Choose the right foods for dental health. It can be tempting to grab a sugary snack, but it is better to choose fresh fruit or veggies that contain plenty of fibre and which have a slight scrubbing action on teeth while increasing saliva flow.

Three Ways to Get Your Kids to Brush

Every parent knows it’s not always easy to persuade kids to brush their teeth, so we’ve put together three simple tips to help make this essential task a little easier for everyone.

  1. Make Brushing into a Game

Make teeth brushing more enjoyable by turning it into a game and you could even begin a reward system. Find songs that are two minutes long and to use these to time kids as they brush their teeth.

  1. Brush Your Teeth Together

By brushing your teeth at the same time as your child, you can teach them how to brush properly. You could even let them brush your teeth, guiding their hand so they learn the correct techniques. Get into a regular routine of brushing together at the same time every day and it will soon become a habit.

  1. Shop Together for Toothbrushes and Toothpaste

Let your child choose their own toothbrush and toothpaste. Kids’ toothbrushes and toothpaste often feature favourite characters and come in a variety of different colours and flavours designed to appeal to their tastes!

Sugar-Free Strawberry Chia Tarts

These tasty tarts make a nice guilt-free treat for you and your family and are very quick and easy to make.


Tart Crusts

2tsp vanilla extract

2 cups almond meal

2tbsp rice malt syrup

2tbsp coconut flour

11/2tbsp coconut oil

Pinch of salt


1tbsp rice malt syrup

2 rhubarb stalks, sliced into 12 pieces

125g sliced strawberries

150g coconut yoghurt

Small handful of finely sliced mint leaves


  1. Grease or line a 12-cup muffin tray and preheat oven to 180°C.
  2. Place ingredients for crust into food processor and mix until you have a dough. Divide into 12 and press the crust into muffin tin.
  3. Bake tart shells in oven for eight minutes until they are golden. Remove from oven and allow to completely cool.
  4. Place rhubarb pieces on a lined baking tray and drizzle with rice malt syrup. Cover with foil and cook in oven for 15 minutes before removing foil and cooking for another 10 minutes.
  5. Divide coconut yoghurt between tart shells, top each with a piece of rhubarb, some strawberry slices and garnish with mint leaves.

Makes 12 tarts which are best enjoyed immediately!

Let Your New Year’s Resolution Be a Brilliant Smile

The New Year is a great time to plan for a new smile and Apple Dental can help you realise your dreams. We have a comprehensive choice of treatments and which include the latest cosmetic dental procedures, Invisalign® orthodontics for a straighter smile and advanced dental implants.

If you are interested, the best thing to do is to book an appointment with our dentist. After examining your teeth and talking with you, we can devise your customised treatment plan to help your New Year’s resolution become reality, giving you a beautiful smile that gleams with good health. Facial injectables can provide that finishing touch, refreshing your appearance and softening fine lines and wrinkles.

Our website has lots of information about all our treatments and our Smile Gallery will show you what can be achieved.

Bad Breath: Do You Have It? You May Not Know!

It can be difficult to know if you have bad breath and the most reliable way find out is to ask a close relative or friend to tell you the truth. Everybody will occasionally have bad breath, usually because of food choices or maybe because they are feeling unwell. However, persistent bad breath does require investigation, as it is often caused by an untreated dental problem or very occasionally it may be due to an undiagnosed medical problem. Our dentist can soon pinpoint the reason.

What Can cause Bad Breath?

Sometimes bad breath is caused by dental disease, for example gum disease or tooth decay. Treating the problem will freshen your breath. Other times, it might be caused by poor oral hygiene. Having your teeth professionally cleaned will give you beautifully fresh breath and our hygienist can advise you on how to thoroughly clean your teeth at home. Some people will develop bad breath as a side effect of medications or health problems which can cause a condition called dry mouth or xerostomia. Dry mouth can increase the likelihood of developing dental problems and we can work with you to reduce this risk.

Once you have sweet smelling breath, maintain it with regular dental visits and good oral care at home. With the proper dental care, you can be confident your breath will always be fresh.