Tooth Friendly Halloween Treats

The joke every Halloween is that your friendly neighborhood dentist hands out either toothbrushes, floss, or referral cards, right? Well, there’s a way to still have fun on Halloween without going too deep into sugar overload, and we’re here to help!

We’ve got a list of Halloween treats you can pass out to trick-or-treaters that are teeth-friendly while still being fun. No toothbrushes allowed!

Before we get to the list of dental-friendly treats, let’s look at some that you may want to avoid. The following items tend to interact with your pearly whites for longer periods of time – leaving them vulnerable to decay.

Halloween Treats That’ll Drive your Dentist Batty

  1. Lollipops – A lolly pressed against your teeth for all that time is a recipe for cavities.
  2. Bubble gum – If you must, go with sugar-free (but see our note below!)
  3. Caramel – You might as well have a lump of sugar plastered to your tooth!
  4. Gummy candy (especially the sour ones) – The acid in these wears down your enamel.

Fear not, though! Here are some teeth-friendly treats that are kind to your teeth.

Great Alternatives for the Candy Bowl

  1. Chocolate – Chocolate-lovers rejoice! Chocolate tends to rinse more quickly off teeth than the sticky/gummy stuff. Plus, dark chocolate has antioxidants and fiber!
  2. Individually-wrapped snacks – Think crackers, pretzels, even pureed fruit pouches. You can usually find these in bulk. If you don’t get too many trick-or-treaters this year, at least you’ll have some snacks stocked up!
  3. Gums, candies, and lollipops made with sugar-alternatives (not artificial sweeteners) – Glee Gumtreats made with stevia, and Zollipops are just a few we found.
  4. Mini bottles of water – Trick-or-treaters and their parents will thank you for providing hydration for their adventures!
  5. Dollar store trinkets (not quite edible but still a treat!) – Spooky spider rings, mini Slinkies, bouncy balls. Kids will get excited when they take a “prize” that stands out from all the other trick-or-treat swag.

There you have it: An easy way to make this Halloween a little less cavity-inducing. Enjoy!

Beer, Wine and Whisky? Good or Bad for Your Mouth?

Those of us who enjoy an adult beverage from time to time are, no doubt, privy to the research that suggests such consumption is, surprisingly – good for us! Of course, with every endorsement of a habit that might not really be “too” good for us, there is “but” in there somewhere. And when it comes to alcohol, there is little debate that whether it’s whisky, beer or wine, alcohol just isn’t that great for your oral health. So if you’re drinking more these days to help your heart, you may want to re-think that strategy a bit. Let’s take a look at why.

  1. Drying effect: Unlike water, which hydrates your mouth and protects it from cavity-causing bacteria and acid, alcohol dries it out. When paired with alcohol’s acidic nature, this drying effect provides the perfect low pH environment for bacteria to feast. And if that weren’t all, because we’re prone to sip alcoholic beverages for hours on end, doing so keeps the pH in our mouths low for hours at a time – not a good scenario for our teeth and gums.
  2. Staining: Wine, like coffee, can stain your teeth. In most cases, the staining is temporary, and is caused by a number of things like its acidity, which etches the teeth allowing color to “stick,” and tannins, which love teeth so much they bind to the enamel and trap the wine’s color along with it. Joy! How’s that for a festive party? The good thing is, you can keep discoloration at bay by munching on food while drinking, and chewing gum once you’re done consuming for the night. This will bathe your mouth in saliva, and bring your pH back to normal. Also, as an aside, hold off on brushing your teeth until at least a half hour after you’re done consuming. If done too early, the soft nature of your enamel after drinking can cause unwanted enamel abrasion.
  3. Long term effects: Of course, it goes without mentioning, that if your alcohol consumption habits are more frequent, and of larger amounts than “recommended,” you should be aware that these effects are compounding, and can even result in oral cancer. In fact, if you are prone to combining alcohol with smoking, your oral cancer risk is six times greater than if you just smoked, or just drank. Scientists believe the effects of alcohol on the mouth enable cancer-causing agents in cigarette smoke greater access to our oral tissues resulting in a favorable environment for cancer to develop.

As is often the case, your health is within your control. Therefore choosing habits wisely, and being informed of their consequences is always knowledge worth possessing. As the sage is known to say … everything in moderation.

© 2017 Revenue Well Systems, LLC – Ultimate practice marketing and communication suite

October is National Dental Hygiene Month

Your hygienist is an essential member of your oral health team.  They work together with the dentist to ensure your teeth are cleaned, examined for gum disease, necessary diagnostic x-rays are taken and provide instruction for your preventive oral care.  Parkview Dental has an amazing dental hygiene team… Pam, Tracy, Amy and Sara.

Also this month, the American Dental Hygiene Association and the Wm. Wrigley Jr. Company are teaming up to create awareness of maintaining good oral health.  The campaign focuses on four components to a healthy mouth…


Twice a day for two minutes each time.


Flossing is the single most important factor in preventing gum disease.


Rinse with a mouthwash that carries the ADA Seal of Acceptance.


Chew sugar-free gum after eating. This helps create saliva that neutralizes acid and prevents cavities.

Fresh breath, strong teeth and healthy gums are all part of your oral health.  And maintaining oral health starts with a conversation.  Talk to your dental hygienist today about these four simple ways you can make and keep your mouth clean and healthy.  If you haven’t seen one of our hygienists lately, now is the time.  Call to schedule an appointment today at 320-587-2726 or request an appointment online here.

What Smiling Says About You and Why You Should Do More of It

You might’ve guessed that smiling can make you happier … but did you know it also helps you live longer?
It’s true!
Smiling also helps with attraction and happiness in more ways than you may have imagined. Looking for a romantic partner, or a new job this year? Then, get ready to flash those pearly whites!
More than a century ago, philosopher Charles Darwin and scientist William James suggested we might be able to adjust our mood simply by assuming the facial expressions representative of our goal. The first step to happiness is to start smiling!
Ever since Darwin and James proposed their theories, scientists have researched and discovered some interesting side effects to smiling along the way.

  • Smiling makes you more attractive: Research suggests we’re more attracted to people who smile than those who do not. While scientists aren’t exactly in agreement as to why this may be, there’s a perception that a smiling person makes others around them relaxed and happy. Basically, your smile is contagious … and therefore welcoming.
  • Smiles boost the immune system: It’s all about the neuropeptides, they say. Smiling (and also laughing) release these neuropeptides which help reduce stress. The result is less taxation on your immune system so you can remain healthy to combat any illness or stress that may come your way.
  • Smiling enhances your mood: Smile-science has a bit of a “chicken or the egg dilemma.” Does a smile make you happy, or do you smile because you’re happy? We can assume the latter is true, but what about the former? Recall those neuropeptides we mentioned earlier? Well, according to Psychology Today, when we smile, “feel good neurotransmitters dopamine, endorphins and serotonin are all released.” Your body relaxes, while your heart rate and blood pressure lower. This flood of feeling then places us in a better mood. Not bad for just crinkling up the corners of the mouth!

And, what about helping you live longer? Well, if the above three reasons aren’t enough for you, it seems, that, yes … smiling more can help you live a longer life. And the proof appears to be in the research. In 2010, a team of researchers aimed with an odd source material (The Sporting News Baseball Register), examined historical photographs of baseball players – tracking smile and life statistics throughout their lifetimes. From 1952 onward, these intrepid scientists crunched the numbers (and smiles), and discovered that, yes indeed, smiling did help these chaps live longer, healthier lives. They also remained married longer. Pretty neat, huh? You can check out a bit of the story on this fascinating study at Pacific Standard Magazine.
So, to wrap things up … we’ll leave you with this nugget of wisdom from cinema’s happiest of happy characters, Buddy, played by Will Ferrell in the feel-good Christmas film, Elf.
“I just like to smile! Smiling’s my favorite. Go forth and smile!”

Is Your Tooth Still Sensitive After A Filling?

These days, a trip to the dentist is a fairly uneventful affair. Patients report comfort levels far exceeding those in the recent past; pain relief medications are more effective and take effect more rapidly; and materials used in treating patients are more adaptive to tooth structures than ever before. Each of these improvements is designed to provide patients with the best clinical outcome and a degree of comfort previously unheard of. However, for a small percentage of patients, post-appointment pain can still crop up and linger for days or weeks on end. Why?

It’s Good To Be You – Sometimes.

Excluding rare instances of product malfunction or dentist error, the main reason a tooth is likely to hurt after a filling has to do with many highly individual factors in your mouth. The structure of your teeth, past dentistry, personal habits (like clenching and grinding), and even the durability of the blood vessels, tissues, and nerves within your teeth, play a part in whether you remain pain-free after your anesthetic wears off.

What Can Bring About the Pain?

  • Heightened sensitivity: If you consider yourself to have sensitive teeth, a trip to the dentist is probably going to make them feel worse for a while. That’s mostly because prior to your visit, your teeth have, in a way, been “hiding out” underneath a bunch of plaque and tartar. No good for the health of your teeth, for sure, but that gunk can mask sensitivity when it covers recessed areas. Once your hygienist removes that barrier, you’re going to experience more sensitivity as a result. Toothpaste for sensitive teeth can help – so please ask your dentist for recommendations.
  • Material used: When filling teeth today, many dentists tend to gravitate toward the use of composite materials. They’re flexible and durable, insulate the tooth from extremes in temperature, and bond so efficiently that less of the tooth needs to be removed to place the filling. That said, despite their proficiency in dealing with temperature, composite fillings cancause increased sensitivity when the filling is deep, or if it’s placed on an area of the tooth that experiences greater “flex.” For example, a filling completed along the cheek or tongue side of the mouth may hurt for longer than one completed on the biting surface, because of the unique stresses the tooth experiences at that location.
  • Pulpitis: Just as any surgeon will tell you “all surgery is risky,” all restorative work is traumatic to teeth. When a tooth requires a filling, the extended vibration and heat from the drill can cause the pulpal tissue within the tooth to swell. This can result in a condition known as pulpitis. In most cases, the swelling that results from this overstimulation is transitory, and fades as the tooth heals itself. Occasionally, though, the tooth fails to deal with the trauma, and the result is irreversible pulpitis. When this happens, the unfortunate remedy is often a root canal procedure.
  • Uneven Bite: The most common cause of pain after the placement of a filling is a “high” or uneven bite. This occurs when a filling placed on the biting surface of your tooth is uneven with the opposing tooth. When this happens, your bite might feel a bit “off.” The good news is, it’s not really anything to worry about. All you’ll have to do is revisit the dentist and they’ll smooth out the filling so it fits more naturally with its opposing tooth.

How Long Will the Pain Last?

This is the $64,000 question – and the most difficult to answer. The short answer is, it depends. It depends on your overall health, the health of your teeth, and the exact reason for the pain you are experiencing. In the vast majority of cases, pain that exists after a restoration tends to dissipate within a few days.

However, if pain persists beyond a week, you should call your dentist to inform them of your symptoms. Depending on the type of work you had done, your dentist may decide to perform additional X-rays, or suggest you wait a bit to see if things settle down with the passage of time.

Believe it or not, it’s not unheard of for some patients to experience discomfort for months after a filling is placed. The key is to be in communication with your dentist so you can monitor the situation correctly. While certainly not ideal, maybe you can find some comfort in the idea that you are as unique as you’ve always thought you were!

© Copyright 2015 PatientConnect365

Don’t Ignore Constant Dental Pain – You May Need a Root Canal

Do you know why root canal treatments hurt? Well, they don’t, actually. It’s a trick question. People think they’re painful because of all the pain leading up to the procedure. Obviously, not every bit of discomfort warrants a visit to the dentist, but if you’ve been feeling a constant tooth ache, you probably don’t want to wait too long. So, when do you visit the dentist? Let’s take a look at what the American Association of Endodontists suggests.

Why a Root Canal is Sometimes Necessary
Root canal treatment is required when the nerves within the tooth’s root have been damaged by trauma or decay. To repair this damage, the tooth would need to be treated in almost the exact same manner as a filling, except that treatment would extend to the tooth’s roots.

Pay Attention to Pain

When your teeth bother you, this is a signal your body is giving you that something is not right in your mouth. Here are three of the most common symptoms one can experience that may necessitate root canal treatment:

  1. Sensitivity to Hot and Cold
    If you’ve experienced a certain degree of gum erosion, you’ve likely also had to deal with sensitive teeth. Some degree of sensitivity is common and in a sense normal. This sort of pain is also transient – meaning the pain doesn’t stick around for more than a few moments. If it lasts for minutes at a time, or worse, days, you should see your dentist. Persistent discomfort can be an indicator of a loose filling, a small cavity, or the early stages of root trauma.
  2. Pressure Sensitivity
    This type of pain can often be an indicator of a cracked tooth, root trauma or (again) a small cavity. Pressure sensitivities are painful as all-get-out, and biting down on something as soft as a French fry could send you reeling. If you experience this sort of pain, you’ll want to definitely visit the dentist before the problem advances. It’s worth noting that some people experience this sort of sensitivity after dental work. It depends on the individual, but typically this pain goes away in 2-4 weeks IF you have just been to the dentist. In some individuals, it can take months. Don’t ever wait that long without consulting with your doctor, however. Lingering pain (even after an exam) should be brought to the attention of your doctor after a week has passed. They’ll then fill you in on what your next steps should be.
  3. Dull Aches, Pressure, and Constant Pain
    You’d think if the above three descriptors were a constant companion in one’s daily life, it would prompt a person to pick up the phone and call the dentist. Unfortunately, that’s not always the case. And, this is the reason why people say a root canal is painful. Ignoring constant pain and pressure in one’s mouth is not good risk management. Such pain can be caused by an abscess, a serious infection that can spread to the bone. Infections of this nature can be fatal if not treated, so it’s always important that constant pain and pressure never be ignored.

Keep your health and your teeth, by minding your body’s signals. The vessel we call home is pretty darn good at letting us know when we need to confer with a professional – don’t ignore its pleadings!

© Copyright 2015 PatientConnect365

Stress and Your Teeth

Stress wreaks havoc on your teeth. All that pressure and grinding wears down not only the surface, but the bone and connective tissue too. This leads to the loss of teeth, and some pretty unsightly cosmetic concerns when the grinding occurs in the front of the mouth. This month, we’d like to fill you in on the reasons scientists believe we grind our teeth, and what you can do to protect your chompers from wearing away to nothing-ville. Trust us, your face and jaw will thank you for acquiring this knowledge!

Why We Grind Our Teeth

It would be nice if there were a single reason for teeth grinding (bruxism, as it’s officially known), but researchers, physicians generally agree there are multiple causes – often within a single patient. Here are the big three:

  • Stress: We’ve all heard the familiar refrain that to live a healthy life, we need to reduce the level of stress in our lives. While science isn’t exactly clear as to why daytime stress causes one to brux at night, daytime bruxing often occurs as a person anticipates and experiences stress. There’s a big difference. Some researchers believe the stress causing us to clench and grind at night is actually due to the body’s response to the blocking of our airway.
  • How about Bite?: At one time it was believed the main reason for bruxism was a bite that didn’t fit together well. As science has advanced, however, the majority of doctors believe it to be of minimal consequence – particularly given that even people without any teeth at all can still be bruxxers!
  • Certain Medications and Foodstuffs: There is conflicting research regarding whether or not prescription medication can contribute to nighttime bruxism. On the other hand, the over-use of caffeine, and products containing stimulants (like tea and chocolate) have been shown to interfere with sleep and prompt bruxism. Alcohol as well is another common trigger.
  • Genetics: Yet another thing to blame on our parents? Turns out, our genes may make us predisposed to bruxism. Perhaps that’s tied to this idea of our blocked airway? That’s biology, after all. Maybe you could become a researcher and help everyone figure this all out!?

Protecting Against Bruxism

So, how do you lessen the damage bruxism can do to your mouth?

  • Consult with a Loved One: First, find out if you’re a nighttime bruxxer.  Often the only way we know outside of a visit to the dentist is if we ask our partner sleeping next to us! So, ask them: Do they hear your teeth gnashing at night? Do they ever hear you snoring, or wake up suddenly gasping for air?
  • Reduce Stress: No matter what, reducing stress is always a good thing, and there are countless ways to do go about it –some as simple as chewing gum!
  • Consider a nighttime appliance: If you find out you’re a bruxxer, visit your dentist and speak with them about corrective options that may be available to you. There are mouthguards and “splints” that can help you from grinding your teeth down to nothing, and when worn according to a doctor’s prescription, can also help reduce headache and jaw tension.

Believe it or not, bruxism can cause serious cosmetic and structural damage to your teeth, and bone. Finding out whether you’re harboring a bad clenching and grinding habit is important, and finding a solution to it, even more so. Here’s to good sleep!

© Copyright 2015 PatientConnect365

Why Your Snoring Isn’t as Innocent as You Believe

If the sonorous chorus of a loved one’s snoring has you at your wit’s end, rather than burying your face in your pillow and lambasting them in the morning for their motorcycle muffler cacophony, you may wish to suggest they see the doctor instead. Frequent snoring, particularly when punctuated by moments of “interrupted” snoring, can be signs of a potentially life threatening condition called sleep apnea. It is a serious concern worthy of both your attention, and that of your nighttime vocalist whose life you might just save as a result of your vigilance.

Is It Sleep Apnea?

There are two forms of sleep apnea. Central sleep apnea, which occurs when the brain fails to communicate effectively with the nerves responsible for patterned breathing, and obstructive sleep apnea, which is caused by a hyper-relaxation of the muscles in the throat. Obstructive sleep apnea, the more common of the two, and the one we’re choosing to discuss today, can be managed effectively. Knowing the warning signs and the associated risks is the first goal. Then, combatting the condition with a visit to the doctor and initiating lifestyle habits that work toward removing the condition from your life is the second.

Here are some warnings sings of potential sleep apnea:

  • Being startled awake by a choking or gasping sensation
  • Consistent, loud snoring that is interrupted by brief periods of up to a minute without snoring
  • Daytime fatigue and sleepiness
  • Awakening with headache pain, a dry mouth or sore throat
  • Morning chest pain
  • Moments during sleeping when the snorer is observed as not breathing
  • Unexplained mood swings
  • Insomnia
  • High Blood Pressure

Risks of not addressing sleep apnea include:

  • High blood pressure
  • Stroke
  • Heart failure, tachycardia, and heart attack
  • Diabetes
  • Depression
  • Worsening of ADHD

Treating sleep apnea begins with you being proactive about your own health:

  • Lose weight: research suggests even a moderate 10% loss in weight can help reduce or eliminate sleep apnea events in patients.
  • Avoid alcohol late at night: Because it relaxes the muscles in the mouth, consuming alcoholic beverages too close to bedtime can result in apnea.
  • Elevate your sleeping position: A 30° incline in pillow, or bed height has been shown to help apnea sufferers. It also has the added benefit of reducing nighttime GERD complications.
  • Mouthguards: Your dentist likely carries a mouthguard that can help reduce the slippage of the jaw and tongue that contribute to sleep apnea symptoms.

Sleep apnea is serious business, and should never be ignored. If you or anyone in your family is experiencing these symptoms, please come in for a consultation. Solving sleep apnea issues can be easier than you think, and you’ll be glad you came in to resolve the issue. After all, your health – and your life – are at stake.

© Copyright 2015 PatientConnect365

Healthy Aging Month

Rusty knees, rusty back … rusty attitude. There’s much you can do to stave off old man time as you get up in years … and a lot of it is fun too! Who wants to read about exercise and diet all the time? Not us! That’s why we’ve put together this power-pack of ideas that’ll keep you as young as the day is long – no matter what your watch or calendar tell you. So, stick with us. Whether you’re over 50 or are a young whipper-snapper, if you’re looking for a way to explore your curiosity for life, we’ve got you covered.

  • Laugh:  Laughter is indeed good medicine. It’s also an easy habit to indulge. Go to a comedy club, watch your favorite comedies, listen to comedy stations on Pandora Radio, or tell your own jokes! Ever think about standup? There are open mic nights everywhere … !
  •  Travel: Whether it’s a jaunt to a neighboring town, state or country, getting out there is good for you. So, plan a trip, and take it! Or, better yet … don’t plan it … just go! The French have a wonderful word for just kinda’ hanging about and exploring one’s own surroundings. Be that person and have fun doing it. 😉
  • Learn: Take a class! Do a crossword puzzle – anything to keep that brain of yours in motion. The American Alzheimer’s Association suggests we keep our brain active. Sounds like a good plan. Call your local community college and ask for a course catalog if you don’t get one delivered to your house. Or, try to team up with community members interested in trying out new skills, games, whatever. Learning IS fun, especially when you’re not getting a grade for it.
  • Eat: Try new foods. Come on, you know you want to. Even if you don’t want to, try new foods. The exploration is good for you for all of the above reasons – you’re almost guaranteed one moment of laughter pronouncing from the menu, you’ll be “traveling,” and learning about new cultures. Can’t beat it.
  • Move: Okay, we said we weren’t going to talk about exercise … we lied. That’s all we’re going to say though … you know what to do from here.
  • Calm: Try something that gets you to relax. Take a walk (see, moving is easy!). Sit alone for a few minutes anywhere you find peaceful, and just chill out. If you want to call it meditating, go right ahead – it’s okay if you don’t. Just unplug, and do it often. You’ll be amazed at how well it centers you
  • Commiserate: Call your friends. Meet them for the beverage of your choice. If you don’t have friends, find some. It’s not as hard as you think. Humans are social creatures and we need to be around other people. So, get out there and find your tribe!
  • Consult: Not ready for any sort of tribe at all? Depression hurts. And, there are professionals who can help us work through life when we need them. Call your general practitioner and ask for a referral for someone near you.
  • Eliminate: Speaking of centering yourself, consider eliminating things that remove you from a place of well-being. Too much information, food, alcohol, negative friends, technology – all of these things can take a toll on you. If you can eliminate drains like these, the cumulative effect will be very noticeable, and well worth the focus required to get there.
  • Schedule: Finally, even though we’ve encouraged you to get out and explore your world without a plan, sometimes a plan is required when we’re doing something more than just stepping outdoors for a quick walk around the neighborhood. New habits often require planning and scheduling because in our busy day-to-day lives, we just forget to start (and stick with) new projects. So, consider carrying around a small paper calendar, or place your things to do/try on your phone. Then follow through on them like you would any checklist. After a week or two of following through on your schedule, you’ll be well on your way to carving out a patterned way to live life to its fullest.

So, there you have it. Bunches of ideas you can put into motion right away that’ll help you stay young, vibrant and at the top of your game. Stay young, my friend!

© Copyright 2015 PatientConnect365

When Was the Last Time You Explored the Outdoors Like a Kid?

Do you remember being a kid, when there were NO work expectations, you didn’t know what bills were, and your biggest concern was if Johnny was going to be available to play today? Or have you forgotten all about that beautiful freedom? Well, we think a little trip outdoors is just what the doctor ordered, and August is a wonderful time to do just that. We’ve got a list of easy (and free!) outdoor activities to get you started!

We know that adulting makes going outside a little harder. First, you have less time to do so. Second, you know too much! The hot sun, ticks, mosquitoes, poison ivy, animals with rabies – think about all the hazards! Not to mention the work involved – having to buy or borrow gear, then drive somewhere, then unload, then do your outdoor activity, then pack up, then drive home and clean everything up. Blegh. Let’s lower our expectations of what it takes to play outside. All it takes is, well, stepping outside and viewing the world like a kid.

Some Ideas to Get You Started:

  1. Lay a blanket on some grass, and sit on it. Ahhhh smell the fresh air and watch the clouds go by.
  2. Pick dandelions and make a crown out of them.
  3. Gather friends and play an outside game! Four square, capture the flag, whatever!
  4. Go on a leisurely bike ride. Wear your helmet, but don’t worry about mileage or speed.
  5. Draw with chalk on the sidewalk. Play hopscotch or leave fun notes for passersby.
  6. Pick some wild flowers and put in a pretty container somewhere in your home.
  7. Gather materials outside to build a fairy house.
  8. Fly a kite!
  9. Go swimming in a local lake.
  10. Eat your meals outside whenever possible. On a blanket or picnic bench or your back porch – you can have a picnic wherever!
  11. Go to a local park and swing on a swing! Or go down a slide if you haven’t done that in a while! Luckily they don’t make them out of metal these days (ouch!).
  12. On your next walk, ask to pet someone’s dog. Did you love doing that as a kid?
  13. Pick some weeds! Ok this might sound like work. But it gets you outside, in nature, in dirt, and dirt smells good and earthy! And you might discover some cool things, like bug carcasses, peanut shells, or other pretty plants you never knew existed. Remember when discovering things like this was fun?
  14. Go on a walk through a local nature trail or forest preserve.
  15. Find a hill, run up it, and reenact the opening scene to Sound of Music (you know you want to).
  16. Find a lake or river and dip your toes in.
  17. Build a sand castle!
  18. Do you have kids, nephews, nieces, cousins, etc. who are mini? Just spend some time with them and follow their lead. You might love playing in the sandbox or helping them with their own nature discoveries.
  19. Climb a tree!
  20. Find a pair of binoculars and go bird watching

You get the idea! Just get outside and allow yourself to be a little silly. Breathe in that fresh air and allow nature to refresh you. Repeat as often as needed!