Healthy Paleo Pizza Recipe

Paleo pizza recipe (Serves 4)

Crust ingredients
½ cup coconut flour;
1 cup almond meal;
1 tsp baking powder;
2 tsp garlic powder;
4 eggs;
3 tbsp extra-virgin olive oil;
½ cup coconut milk;

Topping ingredients
A few tbsp tomato pesto or of your favorite tomato sauce;
8 sun-dried tomatoes, chopped;
3 artichoke hearts, chopped;
8 button mushrooms, sliced;
1 tbsp coconut oil, for cooking;
50g-100g good quality cooked ham, shaved (amount depends on your preference);

Paleo pizza preparation

Preheat your oven to 375 F.

Always begin your pizza making by preparing the crust. This is necessary for this recipe, as the crust requires some cooking time without the toppings.

In a large bowl, combine the coconut flour, almond meal, baking powder and garlic powder.
Using a whisk to eliminate any clumping, start mixing in the wet ingredients. I usually continue to whisk as I do this, because it helps prevent the dry ingredients from clumping. You will reach a point when your whisk becomes useless and your hands are necessary, generally when the mixture starts forming a batter.
The batter will seem quite soft and much different in texture than the usual pizza dough, but once cooked it will take the right form.

On a well greased and rimmed pizza pan, pour in the batter and spread it until it’s covering the complete surface. It’s important to use a rimmed pan so the batter doesn’t spill off.
Throw just the crust in the oven and allow it to bake alone for 15-20 minutes.
Meanwhile, prepare all of your toppings so that you just have to put them on once the crust has baked.

For the mushrooms, simply heat a pan of a medium heat and cook the sliced mushrooms with the coconut oil for 3 to 4 minutes, until they are well-cooked.

Spread the sauce on the surface of the crust, as much or as little as you like. Sprinkle on the sun-dried tomatoes, artichokes and cooked mushrooms and then top with the ham.

With the oven still at 375 F, bake the whole pizza for another 10 or so minutes, just to allow the toppings to cook. And then that’s it! Little prep, little cooking, a great pizza to enjoy with your family or friends!

http://paleoleap.com/paleo-pizza/

Essential Oils For Heartburn

If you’ve ever had heartburn, you know how awful it can be. It can really make it hard to enjoy yourself when you’ve got that constant burning sensation going on. I used to suffer from heartburn in my 20’s, before I cleaned up my diet and made a commitment to getting healthier, so I know how much it stinks! If you have heartburn, I urge you to take a look at your diet and lifestyle with your healthcare practitioner. Often, it can be a result of a food intolerance, overeating, eating the wrong foods and/or other issues that can be cured without medication. In my opinion, it’s always better to determine the cause, rather than simply take medication to cover up the symptoms. That being said, if you do suffer from heartburn, here are a few essential oils you can use to help support your body naturally.

Lemon Essential Oil

  • Place 1-2 drops of lemon EO on your tongue and “swish” to swallow. The swishing helps tell you stomach to stop producing acid, while the lemon helps to alkalize the body.
  • Add 1-2 drops of lemon EO to your water before and during a meal. This can aid the body with digestion.

Peppermint Essential Oil

  • Add 1-2 drops of peppermint EO to 1 tsp of raw, organic honey and mix with warm water to make a tea.

Ginger Essential Oil

  • Add 2-4 drops of ginger EO to 1 cup of hot water, allow it to sit for 30 minutes, then drink it 20 minutes before your meal. Ginger aids with digestion and blocks acid production.

As with any health condition, be sure to consult your physician if you have chronic issues.

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.

Does Taping Your Toes Together Make Wearing High Heels More Comfortable?

By xoJane

I’m not a fan of high heels. I mean, in theory, I’m a huge fan of high heels, because they’re beautiful and make you feel like a queen, but in practice, I’m just no good with them. Not only have I made myself completely unused to wearing them by being a wimp about it for too long, but I also never find heels that fit my foot perfectly. They’re always either too big or too small and they never, ever fit my high arches properly.

There are a couple of tricks to wearing heels that I’ve tried over time, but none of them really worked. I’d still end up changing shoes midway through the day or hobbling along while the balls of my feet went completely numb if I didn’t have spare flats on me.

There is, however, one trick I hadn’t tried that is supposedly the be-all and end-all of high-heel hacks, so I decided to put it to the test.

Apparently, all you need to do is tape your third and fourth toes — counting from your big toe — together.

According to Who What Wear, this little trick works because there’s a nerve between these two toes, and wearing heels puts pressure on this nerve, thus leading to the pain and hobbling about. Taping the toes together reportedly alleviates the pressure on the nerve, which in turn leaves you pain-free and smiling instead of crampy and asking when is too early to go home.

To do this, you can use medical tape, which would probably be better, but I just used regular ol’ Scotch tape. I tested the trick out the most scientific way I could think of: I taped the toes on my left foot and didn’t tape the ones on my right, then I crammed my feet into the most uncomfortable pair of heels I own and walked around all day to see which foot felt better.

I wasn’t expecting any major results, but it actually does work, you guys!

While my right foot quickly went numb on the bottom, with my big toe feeling especially numb and achy, my left foot remained unaffected. After a while, both feet hurt, but the left one hurt considerably less and didn’t feel numb and cramped up; I think it hurt more from the bad fit of the shoe than the awkward heel position.

I’m so pleased to have discovered this trick and that it actually works. From now on, I’ll be covertly taping my toes whenever I’ll be wearing high heels. It obviously won’t work with open-toed heels, but maybe there’s another solution out there for those…

Source: Yahoo | not affiliated with Aetrex Worldwide

10 Easy Ways to Build Activity Into Your Workday Routine

Sitting at your desk all day can hurt your health, but it’s easy to reduce that risk, an expert says.

The American Heart Association recommends at least 75 minutes of vigorous exercise or 150 minutes of low-level exercise every week. That breaks down to 30 minutes a day, five days a week.

“The good news is those 30 minutes can be any fashion of things that you incorporate into your work day,” Dr. Daniel Vigil said in a news release from the University of California, Los Angeles (UCLA).

“The point is to move throughout the day, preferably at least once an hour,” he added. Vigil is an associate clinical professor of family medicine and orthopaedic surgery at UCLA’s David Geffen School of Medicine.

Need motivation to get out of the chair? Remember: Inactivity puts you at increased risk for heart attack, stroke and even death. These tips will help you be more active:

  • Move your wastebasket and other essentials away from your desk.
  • Walk to a colleague’s desk instead of emailing or phoning.
  • Take the stairs to a restroom on another floor.
  • Use resistance bands to do foot curls and arm stretches at your desk
  • Take the stairs instead of the elevator.
  • When standing in line, stretch your neck and shoulders, and bend your knees for flexibility.
  • If a meeting lasts longer than 90 minutes, take a five-minute stretch break at the mid-point.
  • Park your car farther from the building.
  • If you take public transit, get off a few blocks before your destination and walk the rest of the way.
  • Download apps that encourage you to be active, such as those that count your daily steps or remind you to move while at your desk.

Source: Tucson.com | not affiliated with Aetrex Worldwide

The Common Signs Of Specific Vitamin And Mineral Deficiencies & How to Fix Them

By Juliette Steen

We always hear about how important it is to eat a wide range of vitamins and minerals, but it’s only until we’re not getting enough do we truly realise the effects.

Feeling tired for no reason, having low energy, looking pale and always getting sick can all be signs of certain nutrient deficiencies. Not getting enough vitamins and minerals can have long-term impacts on our health, too.

“Eating a well balanced diet is essential to get all the vitamins and minerals our body needs to function effectively,” dietitian Kaitlyn Bruschi told The Huffington Post Australia.

“These essential nutrients have a range of roles in the body — everything from synthesising body tissues such as our bones and muscles, to transferring nerve signals throughout the body, as precursors for thousands of enzymes in the body, to removing or neutralising waste products from the body.”

As not all vitamins and minerals are produced naturally in the body, dietitian and sports nutritionist Robbie Clark highlights the importance of getting them from whole foods.

“The body requires many different vitamins and minerals (micronutrients) that are crucial for growth, development and preventing chronic diseases,” Clark told HuffPost Australia. “Not all are produced naturally in the body, so you have to get them from your diet.

“The amount of each nutrient you should consume depends on your age, stage of life, health (if you suffer a chronic health condition or not), pregnancy and breastfeeding, and the amount of physical activity you do and at what intensity and level.”

If we don’t eat enough vitamins and minerals, the potential risks of becoming, or being, nutrient deficient are far-reaching.

“Without these essential nutrients we can’t grow or function properly,” Bruschi said. “This is particularly important during the early years of life when we are developing rapidly. Deficiencies of nutrients during this period can be particularly detrimental.”

According to Bruschi and Clark, nutrient deficiencies can manifest in a variety of ways, both physically and mentally.

“When micronutrients are not consumed in adequate quantities, a variety of undesirable symptoms may develop,” Clark told HuffPost Australia. “These can include problems with digestion, skin problems, stunted or defective bone growth,mood and mental health problems, and even dementia.”

With many fad diets removing food groups such as grains (which provide B vitamins and iron), nutrient deficiencies are not a rare occurrence. The most accurate and safe way to check your nutrient levels is through your GP.

“A nutritional deficiency occurs when the body doesn’t absorb the necessary amount of a nutrient,” Clark explained. “It may also occur in people who are fussy eaters and don’t have a lot of variety in their food choices, or in people who avoid certain food groups, whether it be for personal reasons or due to a specific health condition.”

To ensure you’re getting enough vitamins and minerals, Bruschi recommends eating a variety of foods daily and to not rely solely on nutrient supplements.

“Supplements are a great way to top up your nutrient intake if you are struggling with your diet or during periods where requirements are increased, such as pregnancy,” Bruschi told HuffPost Australia.

“However, it is important to remember that this should be seen as a short-term solution and not an alternative to healthy eating.

“There is so much more in our food than just vitamins and minerals, which we are discovering every day. We need to be eating a variety of foods daily to get everything our bodies need to keep us healthy and happy.”

According to Bruschi and Clark, these are some (but not all) of the common signs of nutrient deficiencies, and what we can eat more of to help.

Vitamin A

Vitamin A is involved in immune function, skin health, vision, reproduction and cellular communication.

Signs and symptoms of deficiency:

  • Night blindness
  • Dry skin and hair
  • Red or white acne-like bumps (on cheeks, arms, thighs or buttocks)
  • Recurring conjunctivitis
  • Colour-blindness
  • Infected, ulcerated eyes
  • Macular degeneration
  • Acne
  • Ridges on nails

Foods high in vitamin A (beta-carotene):

  • Sweet potato
  • Carrots
  • Dark green leafy vegetables — broccoli, spinach, lettuce, kale
  • Pumpkin
  • Rockmelon
  • Red, yellow and orange capsicum
  • Dried apricots
  • Peas
  • Broccoli

Vitamin C

“Vitamin C is an antioxidant used to neutralise bad chemicals in the body,” Bruschi said.

Unlike most animals, humans aren’t able to synthesise vitamin C on our own, so it is essential to get it through diet.

Signs and symptoms of deficiency:

  • Dry skin
  • Coarse or splitting hair
  • Bleeding gums
  • Gingivitis
  • Poor wound healing
  • Poor immunity — recurring colds and flu
  • Tooth loss
  • Anaemia
  • Nosebleeds
  • Bruising
  • Delayed wound healing
  • Muscle weakness
  • Fatigue

Foods high in vitamin C:

  • Citrus fruit — orange, lemons, limes, grapefruit, etc.
  • Red and yellow capsicum
  • Guava
  • Kiwi fruit
  • Broccoli
  • Dark green leafy vegetables — broccoli, spinach, lettuce, kale
  • Berries
  • Tomato
  • Cabbage
  • Brussel sprouts

Vitamin D

Vitamin D plays a role in immune function and promotes bone growth. According to Bruschi, getting your daily dose of vitamin D is incredibly easy.

“Only about 10 minutes of sun exposure per day is enough to produce your daily vitamin D requirements,” Bruschi said.

Signs and symptoms of deficiency:

  • Overweight or obese
  • Depression
  • Aching bones
  • Low bone mineral density
  • Osteoporosis — porous and brittle bones
  • Osteomalacia — softening of bone
  • Rickets (a severe bone-deforming disease) — bowing of legs, bending of spine, toneless muscles
  • Muscle weakness
  • Low blood levels of vitamin D

Foods high in vitamin D:

  • Fatty fish — tuna, mackerel, sardines, salmon and trout
  • Liver and other organ meats
  • Eggs (yolk)
  • Mushrooms (which have been exposed to sunlight)
  • Cheese
  • Fortified food products

Vitamin E

“Vitamin E is an antioxidant that protects the body’s cells from damage, muscle weakness and neurological issues,” Bruschi said.

Signs and symptoms of deficiency:

  • Eye problems such as retinopathy and cataracts
  • Skin problems such as acne, blisters, scar tissue, stretch marks
  • Mild anaemia
  • Fertility issues
  • Brain function abnormalities

Foods high in vitamin E:

  • Dark green leafy vegetables
  • Nuts and seeds
  • Avocado
  • Almonds
  • Shellfish
  • Plant-based vegetable oils
  • Broccoli
  • Kiwi fruit

Vitamin K

“Vitamin K helps with blood coagulation and prevents clotting issues,” Bruschi said.

Signs and symptoms of deficiency:

  • Bruise easily
  • Bleed easily
  • Heavy menstrual periods
  • Blood in urine or stool
  • Osteoporosis
  • Low bone mineral density

Foods high in vitamin K:

  • Green leafy vegetables
  • Asparagus
  • Dried herbs — basil, thyme, parsely, etc.
  • Brussels sprouts
  • Fennel
  • Leek
  • Olive oil
  • Soy beans
  • Cauliflower

Vitamin B12

This vitamin plays a key role in the normal functioning of the brain and nervous system, as well as the formation of red blood cells.

“Deficiencies typically present as anaemia but can also cause spinal cord degeneration and poor brain development,” Bruschi explained.

Signs and symptoms of deficiency:

  • Numbness and tingling in hands, legs or feet
  • Staggering walk, balance problems
  • Anaemia
  • Swollen or inflamed tongue
  • Jaundice
  • Weakness
  • Fatigue
  • Paranoia and hallucinations
  • Cognitive difficulties or memory loss
  • Loss of vision

Foods high in vitamin B12:

  • Beef
  • Beef liver
  • Lamb
  • Shellfish
  • Poultry
  • Oily fish — mackerel, salmon, tuna
  • Low fat dairy
  • Cheese
  • Eggs
  • Fortified soy products — tofu and soy milk

Other B vitamins

Other B vitamins include B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin) and folate.

Signs and symptoms of deficiency:

  • Problems with vision
  • Fatigue
  • Adrenal insufficiency
  • Oedema (fluid retention)
  • Athlete’s foot
  • Pale skin
  • Dandruff

“Due to its role in brain development and function, folate requirements jump substantially during pregnancy. Without sufficient folate, neural tube defects can occur in the baby,” Bruschi told HuffPost Australia.

“In the general population deficiencies can present as anaemia due to problems with red blood cell production, or mental health or neurological issues.”

Foods high in folate:

  • Leafy greens
  • Legumes
  • Whole grains — oats, brown rice, rye, etc.
  • Oranges
  • Bananas
  • Fortified products such as cereals, fruit juices and most breads

Essential fatty acids (omega-3)

Omega-3 fatty acids play a crucial role in brain function, as well as normal growth and development.

Signs and symptoms of deficiency:

  • Dry or itchy skin
  • Scaly or flaky skin
  • Cracking or peeling of fingertips or skin
  • Small red bumps on back of upper arms
  • Mixed oily and dry skin
  • Eczema
  • Dry eyes
  • Poor wound healing
  • Lowered immunity

Foods high in omega-3:

  • Oily fish – sardines, mackerel, tuna, salmon, swordfish
  • Eggs (yolk)
  • Flaxseeds
  • Fish oil supplements
  • Chia seeds
  • Walnuts

Calcium

Your body needs calcium to keep your bones and teeth strong, and to support skeletal structure and function.

Signs and symptoms of deficiency:

  • Numbness and tingling around mouth and in fingers and toes
  • Muscle cramps
  • Fatigue
  • Coarse hair
  • Brittle nails and ridges on nails
  • Dry skin
  • Psoriasis
  • Osteoporosis
  • Low bone mineral density

Foods high in calcium:

  • Fish with edible bones e.g. anchovies, mackerel, sardines, salmon
  • Dairy products
  • Dark green leafy vegetables
  • Fortified soy products
  • Nuts and seeds
  • Broccoli
  • Almonds

Iron

Iron is required for the production of red blood cells and to optimise oxygen transfer throughout the body.

Signs and symptoms of deficiency:

  • Anaemia
  • Tiredness and fatigue
  • Shortness of breath
  • Dizziness
  • Pale skin
  • Coldness in hands and feet
  • Weakness
  • Heavy menstrual periods
  • Headaches

Foods high in iron:

  • Nuts and seeds
  • Liver
  • Seafood
  • Beef and lamb
  • Legumes
  • Whole grains
  • Dark green leafy vegetables
  • Dark chocolate or raw cacao
  • Tofu

Magnesium

Magnesium helps to maintain normal nerve and muscle function, supports a healthy immune system and keeps bones strong.

Signs and symptoms of deficiency:

  • Muscle contractions and cramps
  • Abnormal heart rhythms
  • Numbness and tingling in fingers and feet
  • Restless leg syndrome
  • Fatigue
  • Tics or spasms of eyelids
  • Hot flushes
  • Anxiety/stress
  • High blood pressure

Foods high in magnesium:

  • Nuts and seeds
  • Dark green leafy veg
  • Soy bean
  • Lentils and other legumes
  • Whole grains
  • Avocado
  • Banana
  • Dairy
  • Dark chocolate or raw cacao

Zinc

“Zinc deficiency can result in lethargy and mental health issues, reduced immune function, dermatitis and delayed wound healing, and delayed physical development and sexual maturation,” Bruschi said.

Signs and symptoms of deficiency:

  • Low immunity
  • Recurring colds and flu
  • Diarrhoea
  • Coarse, brittle, thinning hair
  • Acne, eczema and other skin problems
  • Mouth ulcers
  • White spots on nails
  • Dandruff
  • Stretch marks
  • Tics and spasms of eyelids

Foods high in zinc:

  • Shellfish
  • Seafood
  • Beef and lamb
  • Spinach
  • Nuts and seeds
  • Raw cacao and dark chocolate
  • Legumes
  • Mushrooms
  • Eggs
  • Milk
  • Green leafy vegetables

Source: Huffington Post | not affiliated with Aetrex Worldwide

Common health problems caused by ill-fitting, unhealthy shoes

By Jenny Cook

It’s hard to believe that there was once a time when humans simply walked around barefoot, no matter what the temperature or terrain was like. Nowadays, you’d struggle to make it down the local high street without passing several shoe stores, boasting a wealth of designer heels, on-trend trainers and seasonal specials.

Although your health might not be the first thing to spring to your mind as you peruse the Office sales, scroll endlessly through the latest ASOS collection or queue for hours to get your hands on a pair of Yeezys, the shoes we wear are actually central to our everyday health. Poorly designed shoes, or footwear that doesn’t fit properly, can cause a number of short and long-term health problems that affect various parts of our bodies, so it’s important to be clued up on what you’re putting on your feet.

Michael Ratcliffe, Podiatrist at Carnation Footcare, says that the three main functions of shoes are to protect our feet, enable us to walk wherever we want and provide comfort when we are on our feet for long periods of time. He says:

“Correctly fitting footwear should have little or no negative impact on our health. Poorly chosen and incorrectly fitting footwear can impact negatively on our feet. Shoes with higher heels, poor grip and inappropriate or absent fastenings have been linked to impaired walking, balance and falls, while foot constriction within shoes can create parathaesia (pins and needles) or temporary numbness. If footwear is incorrect then short term problems can become long term ones with an unwillingness to pursue activities such as walking or even affect the ability to work in a chosen occupation with consequent mental, emotional and physical implications.

Short-term problems

Ill-fitting shoes can cause damage to your feet almost immediately. Some of the more common conditions include:

Corns

Corns are a ‘plug’ of hard, dead skin that occur over a bony prominence, like a joint. They are often caused by prolonged pressure to the specific area – usually from poorly fitting footwear.

“It usually has a punctate, discrete shape and can be very painful when pressure is applied to the site. Corns can be hard or soft (and, where they exist between the toes, damp) and can contain blood vessels and/or nerve fibres. Long standing corns can be firmly attached to deeper soft tissues, which makes them hard to completely remove.”

Shoes that are too loose can allow your foot to slide and rub, or designs that place excessive pressure on a certain area of the foot are the most likely contenders to cause corns.

Nail problems

Nail and fungal problems are extremely common in the UK, with an estimated 16% of all Europeans thought to be suffering from some form of infection. Ingrown toenails, caused when the sides of the nail pierce the surrounding skin, are a particular nuisance and can be painful.

“Wearing shoes and socks that do not fit properly and are too tight places pressure to the sides of the toes and can push the skin into the nail plate. Additionally, cutting your toenails incorrectly (neither straight across nor in a gentle curve) and cutting down the sides of your nail can place your toe at risk of an ingrowing toenail.”

Additionally, fungal toenail infections cannot only be unsightly – causing discolouration and brittleness of the nail – but they can also affect out self-esteem and (rarely) lead to further complications by which the infection is spread.

“Trauma, either a single episode or repeated minor episodes (caused by tight footwear), can lift the nail from the nail bed giving normal skin dwelling organisms a portal of entry into the nail bed and softer underside of the nail plate where they can thrive.”

Avoiding wearing tight hosiery and footwear, which can damage the nail through repetitive trauma and create a moist environment in which the fungal spores can thrive, can help prevent fungal toenail infections.

Athlete’s foot

Athlete’s foot is caused by a dermatophyte – a fungal species living on the skin. It causes intense itching, inflammation and flaking of the skin, and is simultaneously unsightly, uncomfortable and extremely contagious.

“This condition affects the damp and sweaty areas of the foot, particularly between the toes and the toe webbing spaces (especially in tight fitting shoes which bring the toes in close proximity to each other for the duration of wearing those shoes) and often under the inner arch of the foot.”

This condition can be spreadable and caught while walking barefoot in an area where others are also foregoing footwear. Good foot hygiene and use of an antifungal cream will help – it is important to treat this condition before it spreads to the toenails.

Long-term problems

The wrong pair of shoes can cause permanent damage to your body further down the line, and resulting problems aren’t just limited to your feet. Keep an eye out for:

Collapsed arches

Collapsed or ‘fallen’ arches (more commonly known as ‘flat feet’) is the term used to describe the instance when somebody’s feet have low or no arches, and as a consequence press flat against the ground.

“This occurs when there is tightness in the Achilles tendon and the muscles at the back of the leg whilst walking. This can lead to strain in the ligaments that support the arch (the Spring Ligament), the Plantar Fascia and the tendon of the muscle (tibialis posterior), which also helps to support the arch. Prolonged strain to these soft tissue structures may result in damage and a lowering of the arches with consequent pain in the arch and heel area.”

Wearing shoes that have no heel at all does not offer support to those people who have tight calf muscles and Achilles tendon.

Back pain

There are number of potential problems that might arise from wearing improper footwear (especially heels) over a prolonged period of time, some of which target your back.

Lumbar spinal muscle action can be exacerbated, leading to overuse with eventual stiffening and resulting in postural changes. Also, possible lumbar intervertebral disc compression (as a result of poor footwear) can lead to lower back pain.”

Stick to low shoes where possible, and if you do wear high heels then make sure they are ‘well made’ and are not worn for too long.

Joint pain

Prolonged overloading as a result of shoes that don’t provide adequate support can ultimately cause all sorts of joint problems such as arthritis and also knee pain – especially in the case of high heels.

“The knees are forced to bend more to substitute for the reduced shock absorbing at the feet when the heel hits the ground during walking. Also as a result the muscles in the front of the thigh have to work harder to allow you to get a good push off during walking.”

Ill-fitting footwear can also lead to deformities such as bunions and bony lip development around the larger foot joints. It has also been recently suggested thatbreathing and vocal cord health can be affected by shoe choice, as Helen Sewell, a leading voice and communication coach, told a parliamentary committee that wearing heels all day could lead to faster, shallower breathing and damage the vocal cords.

Taking preventative steps

The answer to avoiding such problems in both the short and long term is, thankfully, really simple. Just be mindful of the footwear you buy, and how often you wear a particular style. Some things you should be on the look out for when treating yourself to a new pair of shoes include:

  • Ensure there is enough room in the front of your shoes (the ‘toe box’) to wiggle your toes freely. If the shoe is to tight here then you put yourself at risk of compression lesions and numbness.
  • Ideally your shoes should have a fastening of some sort, which allow you to adjust the fit of your shoe when necessary.
  • The shoes should have a slight heel gradient (around 20 – 40 mm high), be broad for stability and to offset any tightness that you may have in your Achilles tendon.
  • The upper part of the shoe should be made of natural materials for general flexibility, durability and comfort.
  • Cushioning inside the shoe is great for comfort and the reduction of the shock of impact when landing on your heel and pushing off from the balls of your feet whilst walking.
  • Choose shoes that are firm in the midsole (between the heel and the toe box) so that you can’t twist them like a dishcloth.

It is also a good idea to consider changing into specialised shoes if you are going to be walking for a long period of time. For example, it has become quite popular forcommuters traveling into the city centre to wear their trainers for the journey and then change into something more suitable once at the office.

“This is certainly a good idea in my opinion in situations where, at work, you must wear shoes that are not that appropriate to walk longer distances in, especially when commuting miles on a daily basis. However the ‘commuter shoes’ must fit correctly otherwise they then become as much a problem with potential short and long term implications for foot and general health. If higher heels have been worn for a longer period (years), then care should be taken before a switch to low heeled footwear.”

Not only will you be looking after your feet better, but a change in footwear will alsoenable and encourage you to walk further and for longer periods of time, leading to lifestyle that is healthier in general.

Source: Net Doctor | not affiliated with Aetrex Worldwide

Is Sitting Cross-Legged Bad for You?

By Heidi Mitchell

Sitting for extended periods is unhealthy, increasing the risk for dozens of chronic conditions, from cancer and diabetes to cardiovascular disease, research shows. But does crossing your legs while sitting add to the problems? One expert, Naresh C. Rao, a doctor of osteopathic medicine and U.S. Olympic water polo team physician for the 2016 Summer Games, dispels some popular myths and explains how crossed knees affect whole-body wellness.

Myth and Reality

There is a lot of buzz about how sitting cross-legged can lead to varicose veins. But Dr. Rao, who is clinical instructor at NYU Langone Medical Center in New York City, says he hasn’t read any studies that prove this correlation. “Varicose veins tend to be hereditary and due to age or obesity,” he says. There is an association between prolonged sitting and an increase in blood pressure among people who already suffer from hypertension, he says. “But sitting cross-legged doesn’t lead to developing hypertension.”

Still, crossing your legs “is not a nice ergonomic position for your pelvis,” Dr. Rao says. The top knee puts pressure on the lower knee, while the pelvis is rotated and strained. The knees are at an unnaturally twisted angle, and you also hunch the lower back, giving it a little bit of torque, he says. The doctor doesn’t believe that regularly alternating which leg is on top will make much of a difference. “I wouldn’t put much credence in that. You might end up with two backaches instead of one,” he says.

Pressure Points

Knee health is related to core strength and proper back and hip function, he says. The most common cause of knee pain, Dr. Rao says, is keeping your knees in a misaligned position for a long period of time. “So I wouldn’t say you’re going to end up with knee pain, but if you already have knee pain, that twisted and bent position will make it worse.”

Over hours and years, the body will compensate and the strained feeling will be second nature. But the damage can be permanent—and painful, he says. “I see a lot of chronic dysfunctions that come from sitting in twisted positions,” including skeletal and lymphatic-system impairment, Dr. Rao says. He advises people who insist that knee problems stem from crossing their legs to first address the hip and pelvis joint, as well as the lower core. Physical therapy or osteopathic manipulative treatment with an osteopathic physician can reverse the symptoms and prevent further damage over time, says Dr. Rao.

“Sitting with your legs crossed is probably not the primary source of your aches and pains,” Dr. Rao says.Still, he doesn’t recommend sitting with knees crossed for longer than you would to drink a cup of coffee.

How to Sit

For people who have to sit for long periods, “I ask them to sit with their legs straight and feet forward, or to get a foot stool so their feet can lie comfortably flat,” he says. He also tells every patient who has a sedentary desk job to get up after every 55 minutes of sitting and walk around for 5 minutes. “That makes a huge difference,” he says.

Dr. Rao himself has a standing desk and tries to keep moving as much as possible. “As an osteopathic physician, I can say with authority that our bodies are meant to move, and if your structure is off, or your shoulder is achy or your knee is achy, you are either overtaxing your system or you’re not sitting ergonomically correct enough to optimize your body’s potential.”

Source: Wall Street Journal | not affiliated with Aetrex Worldwide

Simple Shrimp Ceviche

Prep time:  
Cook time:  
Total time:  
Serves: 3 cups
Ingredients
  • ½ lb. (~250 g) raw shrimp
  • 1 large tomato, diced
  • 1 garlic clove, minced
  • ½ a jalapeño pepper, minced (optional)
  • ½ an avocado, cubed
  • Juice of 1 orange
  • Juice of 2 lemons
  • Juice of 2 limes
  • ¼ cup cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. Peel and devein the shrimp, if necessary. Chop the shrimp into small pieces.
  2. Prepare the veggies: dice the tomato, mince the garlic and jalapeño, and cube the avocado. If you want the ceviche to be spicier, you can leave the seeds in or add more jalapeño.
  3. Mix the shrimp, tomato, garlic, jalapeño and avocado in a bowl. Squeeze the citrus juice on top and combine. There should be enough liquid to cover the shrimp.
  4. Refrigerate for at least 6 hours or until the shrimp has turned from translucent to opaque.
  5. Adjust seasoning with salt and pepper to taste and top with chopped cilantro.

Simple Shrimp Ceviche

Relieve Menstrual Cramps With Foot Massage

PMS can be a real downer! It’s such a bummer to spend your day hunched over in agony, missing out on all the fun stuff because you’ve got cramps and are bloated. I was doing some research on natural PMS remedies and came across some interesting acupressure points to help with PMS/cramps that I wanted to share (check out modernreflexology.com for more info on these reflexology points).

lower-abdomen

“Sea of Energy – This is one of the most effective acupressure points for treating premenstrual syndrome. Located two fingers width below the navel, stimulation of this point helps in normalizing irregular periods, menstrual cramps, treats vaginal discharge and problems of constipation. Stimulating this point also helps in relieving digestive disorders such as gas, irritable bowel syndrome, headache and general weakness.”

Gate-Origin

“Gate Origin – This reflexology point is positioned four finger widths beneath the navel in the same line with the point “Sea of Energy”. Stimulating this point helps in relieving PMS symptoms such as painful menstrual cramps, irregular menstrual periods, treating reproductive problems and incontinence. In addition, this point also helps in treating impotence in men.”

Three-Yin-Crossing

“Three Yin Crossing – This point is located in the inner side of the leg, three finger widths above the ankle bone, close to the shinbone. Stimulating this point with the thumb and fingers helps in relieving water retention, bloating, genital pain, abdominal cramps and irregular vaginal discharge. In addition, it is also beneficial for treating sleeping disorders, insomnia, dizziness and vertigo. Stimulating this point is strictly prohibited during the later stages of pregnancy (8th and 9th months of pregnancy).” I was actually 1 week overdue in my second pregnancy and used this pressure point to stimulate labor and it worked! So absolutely DO NOT use this point in pregnancy unless you get medical approval to stimulate labor!!!

I also find supplementing with magnesium can be extremely effective in preventing menstrual cramps. Part of the reason women crave chocolate when menstruating, other than the fact that it’s delicious, is because it is high in magnesium. There are many supplements you can take which can be easily found at the health food store or even online.

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.

 

Molten Chocolate Lava Cakes

Paleo Molten Chocolate Lava Cakes

Ingredients
4 oz. dark chocolate
3 tbsp coconut oil
2 eggs
2 tbsp honey
1/2 tsp vanilla extract
Pinch of salt
1 tbsp almond flour
1 tbsp cocoa powder

Instructions
Preheat the oven to 375 degrees F. Prepare four ramekins with coconut oil spray. Dust with cocoa powder.
Melt the chocolate and coconut oil in a large bowl in the microwave. Stir to combine and set aside.
In a separate bowl, combine the eggs, honey, vanilla, and salt. Mix with a hand blender for 4-5 minutes, until frothy. Gently stir in the melted chocolate. Sift the almond flour and cocoa powder over the top and fold all of the ingredients together.

Divide the batter equally among the four ramekins. Place on a baking sheet and put into the oven. Bake for 10-12 minutes until set. Serve warm.

Notes
Servings: 4
Difficulty: Medium
By Rebecca Bohl (PaleoGrubs.com)

Paleo Molten Chocolate Lava Cakes