Tips for Keeping Runner’s Feet in Tip Top Shape

Running is a great cardio workout for your body, but pounding the pavement over the course of a long run is incredibly harsh on feet. Every stride taken while running applies a force of three to four times the runner’s body weight on knees, ankles and feet. During a 10-mile run, a runner’s feet make 15,000 strides, translating to thousands of pounds of force on each foot during a Marathon!

NYC podiatrist Dr. Johanna Youner is one of the premier cosmetic foot surgeons in the country. She leads the well-known practice, Park Avenue Podiatric Associates, and is a known innovator in the field of podiatry thanks to advances like using dermal fillers to treat corns. Dr. Youner offers foot related advice and tips to runners participating in this year’s New York City Marathon that will keep feet in tip-top shape and have them feeling like a champion at the finish line:

Stretching – Stretching primes the body for the strenuous activity so be sure to stretch before and after running, paying special attention to the calves, hamstrings, quads and feet

Shoes – Invest in a good pair of running shoes as they provide the specific impact support that running demands; if feet sweat heavily try putting talcum powder in your shoes to keep feet dry

Orthodics – If you have arch or heel pain, you may be a perfect candidate for orthodics, which are now widely available in over-the-counter varieties; visit your doctor to learn what option is best for you

Socks – Cotton socks absorb moisture and what you don’t want during the marathon are wet socks; opt instead for a synthetic sock (containing acrylic) to help keep moisture from your skin thus reducing the likelihood of a fungal growth. Another secret of the pros is to avoid situating the seams in a place where the shoe is tight – the pressure can force the seam to dig into the skin causing pain and blistering

Anti-Inflammatory Medications – Do not preemptively pop Advil to prevent aches that may arise during the race; pain is a valuable indicator during high-impact events and taking anti-inflammatory medications will mask any red flags the foot sends up during the race

Groom Toenails – Make sure your toenails are trimmed to no longer than the tip of toes before the race to avoid a painful ingrown toenail or even a fungal nail

Blisters – Blisters result from excessive friction between shoes and feet so take preventative steps by making sure shoes fit properly and are laced up to fit snugly; if you are prone to blisters, apply Vaseline to problem areas prior to your run or try padded “blister proof” socks like those made by Thorlo. Dr. Youner also suggests applying moleskin to problem areas also prevents blisters from forming

Visit Your Podiatrist – Dr. Youner’s patients who run in the New York City Marathon make appointments the week before the race to get rid of corns and calluses, stock up on moleskin, get advice on orthodics, and in some cases, receive cortisone injections for heel spurs (plantar fasciitis) so they can run in their dream event

Finish Line – When the race is complete, Dr. Youner prescribes RICE: Rest your feet, Ice feet to keep inflammation and swelling down, Compress with ACE wraps to reduce swelling and Elevate feet to help them rest up for the next big run.

Runner’s Injuries, Prevention and Treatment

Although numerous injuries can occur during a long distance run, the most common are shin splints, runner’s knee and plantar fasciitis. Shin splints develop along the front of the lower leg and are commonly caused by running on hard surfaces, overtraining, weak muscles, wearing shoes that lack support and running downhill. Chronic shin splints can be very painful and may indicate a stress fracture. Runner’s knee is the most common pain found among runners and is often caused by weak muscles supporting the knee and unsupportive shoes. Women with wider hips are also naturally prone to the condition. Heel pain caused by plantar fasciitis is seen in patients who are overweight, have flat feet, or are starting a new running program. Stress placed on this ligament in the foot can lead to heel pain. To avoid all of these maladies, Dr. Youner recommends stretching before and after activity. If any of these symptoms develop and persist, contact your podiatrist.

Source: Health News Digest | Not affiliated with Aetrex Worldwide

How to keep your feet looking great when you’re older

People always say to me: ‘My feet didn’t used to look like this!’” says podiatrist Margaret Dabbs. “Well, the fact is: they didn’t. Feet go through the ageing process in exactly the same way as the face does.” My feet definitely didn’t used to look like they do now. Last week, the heels looked like a pair of old potatoes; so cracked and painful, I could barely walk in my shoes. Never mind a trip to Glamorous Nails for that must-have, quarterly pedicure (a ritual I’ve enthusiastically embraced, as I’ve got older). My beauty regime may be low-maintenance but, thankfully, I do take a bit more care of my face than my feet.

More and more women are opting for comfort over heels. Thankfully, the fashion industry has embraced this idea and navigating summer is so much easier when shoes you can actually walk in, are in vogue.

According to Dabbs, as we age, the sweat glands in the feet are less active, causing drier skin, so the older we get, the more we need to pay attention to hydration levels. “To help prevent and treat common foot complaints, good home care is necessary,” continues Dabbs. “With the right products and tools, the feet can be transformed. Start by foot filing – always on dry skin – once a week, and follow with a decent foot specific moisturiser. The results of good foot care are instant, and the feet not only look better but feel better too.” Having embarked on a DIY pre-Glamorous Nails pedicure over the last seven days, with a tub of O’Keefe’s Healthy Feet in hand, I can confirm this to be true. One of my friends, Mary, a retired chiropodist, swears by Body Shop’s peppermint foot cream and this is a good place to pick up a foot file, too.

As the V&A’s summer exhibition, Shoes: Pleasure & Pain, highlights, footwear is inextricably linked to both delight and discomfort. Having convinced myself that squeezing my feet into second-hand winkle-pickers as a teenage Human League fan was the cause of my deformed left foot, a quick look at the NHS website tells me that while badly fitting shoes can cause bunions, hallux valgus tends to run in families. My brother inherited my dad’s good looks, and I got his bunions. Great. But I’m not alone. Another friend, Kate, a longtime Doc Marten lover, has just had an operation to remove hers. “I was never an avid heel-wearer but it just got to the point where the pressure of wearing shoes all day was making my foot really painful in the evening. The doctor’s surgery was full of 40– 60-year-olds with the same problem.”

Bunions can also be caused by changes in muscle structure that occur as we age and so it’s important to keep the big toe joint mobile. “Laxity in the soft tissues of the feet and poor gait can cause bunions,” points out Dabbs, “if it is allowed to stiffen up, the wear and tear around the big toe joint will increase and can lead to pain. The more mobile you can keep the joint, the slower the deterioration. You cannot reverse wear-and-tear changes (also known as osteo-arthritic changes) but by keeping the joint mobile, you can help to delay the onset of further crepitus of the joint and the accompanying pain. Yoga and Pilates are both excellent for keeping the feet well exercised.”

Other age-related physical changes include: thinning skin, subcutaneous fat loss (the feet lose their natural padding) and lax muscle structures “therefore good footwear is essential,” adds Dabbs. The NHS guide is a good starting point. So, yes, it’s all about the comfy shoe now. “Good support is vital and will make sandals more comfortable. If you are wearing wedges, ensure the sole is not too solid and rigid. Good arch support is vital.

Source: The Guardian | Not affiliated with Aetrex Worldwide

Get Your Feet in Shape: Simple exercises help eliminate bunion pain and toe cramps to keep you walking strong

Are aching feet keeping you from logging the miles you want? Seventy percent of women have a bunion, hammertoe, or other foot problem that can become uncomfortable enough to hobble any fitness walker. The small muscles in the toes work to keep you balanced and roll your feet through their full range of motion; keeping them strong and flexible is important. While that won’t shrink bunions or hammertoes, strong foot muscles can enhance the mobility of the affected joints and ease foot pain.

To do that, try these easy exercises three or four times a week, as recommended by Cherise Dyal, MD, assistant professor of orthopaedic surgery at Albert Einstein College of Medicine in the Bronx. While seated, hold each position for 5 seconds, and repeat 10 times.

  • Toe Raise, Point, Curl While seated, first rise onto the balls of your feet, then your tiptoes, then curl your toes under. Good for people with hammertoes, toe cramps, and arch pain. Toe squeeze. Place pens, pencils, or small corks between your toes, and squeeze. Helps relieve hammertoes and toe cramps.
  • Big Toe Pulls Place one thick rubber band around both big toes. Without moving your feet, stretch the rubber band by pulling your big toes away from each other. Recommended for people with bunions and toe cramps.
  • Toe Spreads Put a thick rubber band around all of the toes of one foot, and spread them. (Make sure the band is tight enough to provide resistance; if not, double it.) Helps relieve the foot pain from bunions, hammertoes, and toe cramps.

Source: Prevention.com | Not affiliated with Aetrex Worldwide

Foot Health: Tips for keeping your feet in tip-top shape—for any activity

Whether you’re an athlete, a non-athlete, or someone in-between, there’s something we all have in common: our feet aren’t always on the top of our priority list when it comes to health. Let’s face it, there are reminders daily to drink more water, do some cardio, take our vitamins, wear our sunscreen—you name it. But how often do we really think about increasing our foot health?

By the time we turn 50, most Americans will have walked about 75,000 miles1, and those miles are a lot more fun if your feet aren’t complaining the entire way. Neglecting your everyday foot health can also have some pretty disastrous side effects. From blisters and calluses to pulled muscles and arthritis, overstressing the 26 bones and multitude of soft tissues in the feet can create long-lasting complications for more than just your feet.

The Long and Short of It

If you’re an active person, you’re probably going to have foot pain from time to time. But hopefully with a little bit of focus, you can prevent the longer-lasting implications of being a person on the move. So where to start?

Use the Right Equipment (for You)

Your shoes shouldn’t pinch your toes or your heels, your feet shouldn’t slide around inside them, and if they’re uncomfortable to start, they’ll likely stay that way. But what about what goes inside your shoes? The socks you wear are just as important as the shoes you put them in. You should aim for a pair that isn’t just a barrier between your foot and shoe, but a tool to reduce the effects of being on your feet. And don’t be afraid to try something new—like Injinji toe socks! Their friction reduction, moisture management, and support for a more natural use of your feet can help bolster your foot health during your favorite activities.

Do an Inventory

It might sound silly, but you should take a peek at your feet every once in a while. Pain isn’t always the only sign of an issue. Being active (and sometimes just being a person) can result in things like rashes, fungi, and strange dry patches. A little foot inspection can help you catch abnormalities before they turn into a problem that keeps you from your favorite activities.

Stretch it Out

You stretch your hamstrings, quads, and calves, but do you ever stretch your feet and toes? After a long day at work (or play), your feet deserve a reward for keeping you upright and performing your best. Take a moment to manipulate your toes and move them around, stretching the tops, bottoms, and sides of your feet as you do. Spreading your toes apart can help them naturally move into better alignment2. You can even try a few yoga poses for your feet!

Listen to Your Body

When it comes down to it, you know your body. If you’re doing something that causes pain, stop and try to figure out why. Don’t be afraid to try some new techniques and equipment to alleviate the issue, but also know when to call it quits and call in a healthcare professional. After all, the happier your feet are, the longer your adventures can be.

Source: Injinji | Not affiliated with Aetrex Worldwide

The Importance of Chewing Your Food Properly

Digestion initially begins in the mouth. As you start to chew your food, digestive enzymes found in saliva begin to break it down, preparing for nutrient absorption. It’s importantly to chew your food thoroughly to achieve maximum absorption of all your vitamins and minerals.

How to Chew Properly

To get into the habit of chewing foods thoroughly, try counting the chews in each bite, aiming for 30 to 50 times. Try putting your utensils down between bites to help you better concentrate on chewing.

  • Chew every mouthful of food at least 30 times each, until the food becomes liquid.
  • Chewing breaks down food and makes it easier on the stomach and small intestine.
  • Saliva assists in the digestion of carbohydrates.

If under pressure at meals, take deep breaths, chew, and let the simple act of chewing relax you. Taking the time to chew will help you to enjoy the whole spectrum of tastes and aromas that make up the meal.

Good Chewing Suggestions

Before eating

  • Wash hands
  • Shower or wash face to help relax.
  • Turn off the television, radio, telephone.
  • Do not read.
  • Find a clean quiet place to eat.
  • Light a candle or play soft music.
  • Stretch, breathe.
  • Align your posture and breathe.

During your meal

  • Place a bite of food in your mouth.
  • Put your utensil down.
  • Place your hands together while chewing.
  • Begin chewing and deep breathing.
  • Concentrate on what you’re doing.
  • Look at your food or something attractive, or close your eyes partially or fully.

After eating

  • Say thanks.
  • Sit and talk after your meal.
  • Take a light stroll.

So next time you think about gobbling your food on the go, think twice. Sit down, enjoy a nice meal and most importantly – CHEW YOUR FOOD!

DISCLAIMER:  The information contained on this site is not provided by medical professionals and is provided for informational purposes only.  The information on this site is not meant to substitute consulting with your podiatrist, doctor or other health care professional. The information available on or through this site is in no way intended to diagnose, influence treatment or cure any foot or other health problems nor is it a substitute for the services or advice of a podiatrist, physician, or health professional.  You should always consult a physician licensed in your state in all matters relating to your health.

10 Best Foods for Energy

Maybe you had a bad night’s sleep or are approaching the afternoon slump, but the bottom line is that you need an energy kick—stat! Well, skip the Red Bull because there are better and healthier sources of energy that won’t drive you into a sugar coma.

Generally speaking, all food supposedly gives you energy. But some foods are better at providing the energy kick you need to conquer the world. Try noshing on any of these picks—and go from 0 to 10 on the energy scale

1 QUINOA

Packed with more protein than any other grain, plus rich in amino acids, quinoa makes the perfect energy boost mid-day. “It is also high in folate, magnesium, phosphorus and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels,” says Dr. Lindsey Duncan, celebrity nutritionist.

2 LENTILS

Lentils are a food that gives you a bang of nutritional value for barely a buck. Its high fiber content stabilizes blood sugar levels, keeping you energized all day.

3 TUNA FISH

While it doesn’t have the most pleasant smell, eating tuna fish for lunch can perk you up. Loaded with protein and vitamin B, eating type of fish can provide a great source of energy says Rebecca Scritchfield, R.D.N. A piece of advice: go for the light canned tuna which is one of the 6 Best Fish for Weight Loss.

4 BEANS

Not only will beans keep you feeling full and satisfied, but they can also prevent you from feeling sluggish midday. “The protein helps keep blood sugar levels steady to keep you energized, plus the complex carbohydrate provides energy for the brain and body,” says Zied.

5 EGGS

They’re the number one breakfast food for a reason! “Eggs provide high-quality protein and heart-healthy monounsaturated and polyunsaturated fatty acids and help stay energized and prevent overeating,” says Elisa Zied, R.D.N., C.D.N., author of Younger Next Week and Food, Fitness & Fiction blogger.

6 WHOLE GRAIN CEREAL

There is nothing bland about whole grain cereal! And eating this in the a.m. is a great way to pump up your energy. “High-fiber whole grain cereals slow the release of glucose into the bloodstream which ultimately translates to more consistent energy levels throughout the day,” says Lisa Moskovitz, R.D., founder of The NY Nutrition Group.

7 CHIA SEEDS

Sprinkles these healthy seeds into your yogurt or smoothies and you the energy you need to fuel your day. “Chia seeds give you stable energy because of their great ratio of protein, fats and fiber combined with the fact that they’re low-carb,” says Carolyn Brown, MS, RD at Foodtrainers on Manhattan’s Upper West Side. “They won’t cause spikes and drops in blood sugar or insulin levels, preventing cravings and overeating later.”

8 GREEN TEA

More of a tea drinker? Then trade the java for a some green tea; we’re such big fans at Eat This, Not That! that we created The 7-Day Flat-Belly Tea Cleanse. Much like coffee, green tea naturally contains caffeine, but it also has a compound called thymine that keeps you focused and alert without feeling jittery. Meanwhile, its powerful properties help burn more belly fat—which is why test panelists for the cleanse lost up to 10 pounds in a week!

9 YOGURT

“Yogurt is a great source of high-quality protein to fill you up and provide basic energy for the brain, says Zied.” The best part about this food is it pairs well with pretty much everything. Add some granola, nuts, or fruit to amp up its flavor.

10 ORANGES

Oranges contain high levels of vitamin C, which can make you less tired two hours after intake.

Source: Eatthis.com | Not affiliated with Aetrex Worldwide

Did you know? Useful tips on walking and fitness

Side walk! Walking sideways burns 78% more calories than walking forward. Lateral motion takes extra effort by putting your body to work in unfamiliar ways.

Walk away from trouble. A study done at the University of Pittsburgh found that postmenopausal women who had walked regularly for more than a decade, avoided heart disease, falls, hospitalization and surgeries far more successfully than their inactive peers.

Do you have a need for speed? Quick! Check out this Web site: www.racewalk.com

A walker’s motto: “Always be prepared.” Keep a pair of your old walking shoes in your car. You never know when you’ll have the opportunity to squeeze in a 10-minute walk.

Why weight?: A weight gain of 11 – 18 pounds increases your risk of heart disease by 25%. More than 25 pounds and your risk goes up 200% – 300%.

Step’n out! The average person takes 9,000 steps each day. In a lifetime that is 3.5 trips around the Earth.

New soles! Your walking shoes should be replaced about every 500 miles. Special tip: buy two pairs of shoes to walk in. Wear one pair to walk regularly in and wear the other pair just on Sundays. When you begin to feel the difference between the two pairs of shoes, it’s time to buy a new pair of shoes. Now use your previous Sunday pair for your regular walks and your new shoes as your Sunday pair.

Head for the hills! To increase body toning, cardiovascular fitness and calorie burn, walk uphill.

A man’s and women’s best friend. Does your dog insist you take her (or him) for a walk? Look for a retractable leash. It can help free up your arms so you can keep pumping them and that will help you get as much or more benefit from your walk as Fifi (or Fido)!

Keep on walkin’. About 80% of hospital admissions are the result of bad health habits such as leading a sedentary lifestyle. Don’t let you or some one you love become a statistic. Get them up, out and walking!

A good idea. Freeze water in your water bottle. It will melt slowly while you walk so you’ll have a constant supply of cold, refreshing water.

More work, less play? Since 1970, working Americans have seen their leisure time drop from 26 to 17 hours per week. A Walking Vacation is a perfect way to fill this precious time. We make all the plans! You sit back and relax!

Don’t be a statistic! Twenty-five percent of people who start an exercise program quit the first week. Another 25% quit within the first six months.

Roughing it! Walking on a rough but level track requires 50% more energy than walking on a paved road.

In the fast lane! Do you know how fast you are walking? To get a close estimate, count the number of steps you take in a minute and divide by 30. For an example, if you take 120 steps you would be walking about 4 mph.

Fight the fat! Blend equal portions of nonfat yogurt with your favorite salsa for a fat-free, low-calorie dressing for salads, chicken and fish.

An ounce of prevention One of the best ways to protect yourself during the cold and flu season is to wash your hands thoroughly and regularly.

A little bit goes a long way. The risk of heart disease, high blood pressure, cancer and diabetes can be reduced just by taking the dog for a walk, climbing the stairs or sweeping the driveway.

Source: Active.com | Not affiliated with Aetrex Worldwide

Walk, Don’t Run, Your Way to a Healthy Heart

OK, so you’re not much into running? Or maybe you’ve had an injury and can’t run. Then just walk — every step you take is part of your journey to good heart health.

In fact, walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running, according to a new study conducted at Lawrence Berkeley National Laboratory, Life Science Division in Berkley, Calif. All three conditions are risk factors for heart disease and stroke — and you can do something about them.

Researchers analyzed 33,060 runners in the National Runners’ Health Study and 15,045 walkers in the National Walkers’ Health Study. They found that the same energy used for moderate- intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes, and possibly coronary heart disease over the study’s six years.

The more people walked or ran each week, the more their health benefits increased.

“The findings don’t surprise me at all,” said Russell Pate, Ph.D., a professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbia. “The findings are consistent with the American Heart Association’s recommendations for physical activity in adults that we need 30 minutes of physical activity per day, at least 150 minutes of moderate activity per week or 75 minutes of vigorous activity per week to derive benefits.”

On Your Mark, Get Set … Walk!

Maybe you’ve been sedentary for a while. No problem.

“Just get started,” Pate said, “even if it’s a few additional minutes per day.”

It’s not all or nothing; it’s step by step.

So set a reachable goal just for today. Then you can work toward your overall goal of 30 minutes a day by increasing your time as you get in better shape.

“Just find an approach that you find enjoyable,” said Pate, who is also a volunteer for the American Heart Association. “It may be the setting, doing it with someone or walking alone because you appreciate the solitude.”

And if you’re busy — like most of us — you can split up your walks into 10-15 minutes each.

You can also work in walking when you:

Take the dog out for a stroll through the neighborhood.
Spend quality time with the family at the park.
Park farther from your workplace and use the stairs instead of the elevator.
Window shop at the mall.
There’s lots of ways to engage in it,” Pate said.
It’s So Easy — and It Works

All you have to do is lace up with a good pair of sneakers — and walk. It’s that easy. It’s also safe, the least expensive and has the lowest dropout rate of any type of exercise.

“It’s not a skill-dependent form of activity,” Pate said. “It’s the most accessible form of physical activity. You can do it almost anywhere. And it doesn’t require a lot of equipment.”

Before you know it, brisk walking can become a part of your daily routine. And you’ll reap plenty of benefits.

“Clearly, walking is an important form of physical activity,” Pate said.

Source: American Heart Association | Not affiliated with Aetrex Worldwide

Why we walk on our heels instead of our toes: Longer virtual limbs

James Webber took up barefoot running 12 years ago. He needed to find a new passion after deciding his planned career in computer-aided drafting wasn’t a good fit. Eventually, his shoeless feet led him to the University of Arizona, where he enrolled as a doctoral student in the School of Anthropology.

Webber was interested in studying the mechanics of running, but as the saying goes, one must learn to walk before they can run, and that — so to speak — is what Webber has been doing in his research.

His most recent study on walking, published in the Journal of Experimental Biology, specifically explores why humans walk with a heel-to-toe stride, while many other animals — such as dogs and cats — get around on the balls of their feet.

It was an especially interesting question from Webber’s perspective, because those who do barefoot running, or “natural running,” land on the middle or balls of their feet instead of the heels when they run — a stride that would feel unnatural when walking.

Indeed, humans are pretty set in our ways with how we walk, but our heel-first style could be considered somewhat curious.

“Humans are very efficient walkers, and a key component of being an efficient walker in all kind of mammals is having long legs,” Webber said. “Cats and dogs are up on the balls of their feet, with their heel elevated up in the air, so they’ve adapted to have a longer leg, but humans have done something different. We’ve dropped our heels down on the ground, which physically makes our legs shorter than they could be if were up on our toes, and this was a conundrum to us (scientists).”

Webber’s study, however, offers an explanation for why our heel-strike stride works so well, and it still comes down to limb length: Heel-first walking creates longer “virtual legs,” he says.

We Move Like a Human Pendulum

When humans walk, Webber says, they move like an inverted swinging pendulum, with the body essentially pivoting above the point where the foot meets the ground below. As we take a step, the center of pressure slides across the length of the foot, from heel to toe, with the true pivot point for the inverted pendulum occurring midfoot and effectively several centimeters below the ground. This, in essence, extends the length of our “virtual legs” below the ground, making them longer than our true physical legs.

As Webber explains: “Humans land on their heel and push off on their toes. You land at one point, and then you push off from another point eight to 10 inches away from where you started. If you connect those points to make a pivot point, it happens underneath the ground, basically, and you end up with a new kind of limb length that you can understand. Mechanically, it’s like we have a much longer leg than you would expect.”

Webber and his adviser and co-author, UA anthropologist David Raichlen, came to the conclusion after monitoring study participants on a treadmill in the University’s Evolutionary Biomechanics Lab. They looked at the differences between those asked to walk normally and those asked to walk toe-first. They found that toe-first walkers moved slower and had to work 10 percent harder than those walking with a conventional stride, and that conventional walkers’ limbs were, in essence, 15 centimeters longer than toe-first walkers.

“The extra ‘virtual limb’ length is longer than if we had just had them stand on their toes, so it seems humans have found a novel way of increasing our limb length and becoming more efficient walkers than just standing on our toes,” Webber said. “It still all comes down to limb length, but there’s more to it than how far our hip is from the ground. Our feet play an important role, and that’s often something that’s been overlooked.”

When the researchers sped up the treadmill to look at the transition from walking to running, they also found that toe-first walkers switched to running at lower speeds than regular walkers, further showing that toe-first walking is less efficient for humans.

Ancient Human Ancestors Had Extra-Long Feet

It’s no wonder humans are so set in our ways when it comes to walking heel-first — we’ve been doing it for a long time. Scientists know from footprints found preserved in volcanic ash in Latoli, Tanzania, that ancient hominins practiced heel-to-toe walking as early as 3.6 million years ago.

Our feet have changed over the years, however. Early bipeds (animals that walk on two feet) appear to have had rigid feet that were proportionally much longer than ours today — about 70 percent the length of their femur, compared to 54 percent in modern humans. This likely helped them to be very fast and efficient walkers. While modern humans held on to the heel-first style of walking, Webber suggests our toes and feet may have gotten shorter, proportionally, as we became better runners in order to pursue prey.

“When you’re running, if you have a really long foot and you need to push off really hard way out at the end of your foot, that adds a lot of torque and bending,” Webber said. “So the idea is that as we shifted into running activities, our feet started to shrink because it maybe it wasn’t as important to be super-fast walkers. Maybe it became important to be really good runners.”

Source: Sciencedaily.com | Not affiliated with Aetrex Worldwide

Avocado, Apple and Chicken Salad from PaleoLeap

I love a nice cold, refreshing salad in the summer. This one is great because you can pack it up and bring it along to the beach. Serve it in lettuce leaves to keep it low carb and paleo friendly. This one is a keeper!

Ingredients

  • 2 cups cooked chicken, finely chopped;
  • 1 avocado, seeded, peeled, and chopped;
  • 1 apple, peeled, cored, and finely chopped;
  • 1/4 cup celery, finely chopped;
  • 1/4 cup red onion, finely chopped;
  • 2 tbsp. fresh parsley, minced;
  • 2 tbsp. extra-virgin olive oil;
  • 2 tsp. fresh lime juice;
  • 1/2 tsp. garlic powder;
  • Sea salt and freshly ground black pepper;

Click HERE to visit the PaleoLeap website for the full recipe! Enjoy!