The Agony of the Feet

Have you taken a good look at your feet lately? What do you notice? Are there any calluses, corns or bunions? Do your feet look red or do your toes look cramped and pushed together? Sore, aching feet can be more than inconvenient – they can put you out of commission.

Conditions ranging from calluses and heel spurs to plantar fascitis and Achilles tendon injuries can severely impact your quality of life. Long-term problems will result from these conditions if the proper treatment is not sought. Here are possible treatment options to give you an idea of how to help yourself and when to seek help from a professional.

	Have your chiropractor adjust your feet. If you have never had your feet adjusted by your chiropractor before, you don't know what you are missing. Aside from helping to support your three arches by getting the bones to move back to where they should be, it feels great.
	Ask your chiropractor about flexible, custom-made, three-arch foot inserts (orthotics). Since the connective tissue under your feet is now permanently stretched out to some degree, you need the support from now on. Once you get the inserts, wear them appropriately. You want to keep your feet stabilized so they don't get any worse.
	Do exercises. Keep the underside of your feet loose by rolling a racquet ball, tennis ball or golf ball under them. Thirty seconds, twice a day will help keep your feet more relaxed and stretched.
	Get supportive shoes. Wearing a shoe that fits properly and offers the best support will help keep your feet from overpronating.

Talk to your chiropractor if you are experiencing any of these symptoms, and get some help. Remember, your feet are telling you a story. Are you listening?

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A Total-Body Workout in 5 Easy Steps - Part 4: Back/Shoulders

Your back and shoulders are some of the most important body parts. Your back is especially significant because back strength plays a key role in determining your posture. Poor posture also is linked to poor spine stabilization, which can lead to back pain and a host of other problems. The back muscles consist of rhomboids, latisimus dorsi and lower trapezius. The back is the most difficult area to work properly and effectively, so take your time and focus on proper technique when doing the following exercises to firm and strengthen your back and shoulders:

BACK

Dumbbell Row
Ball Dumbbell Row
Kneeling Cable Pulldown
Rubber-Band Row

SHOULDERS

Stability Dumbbell Shoulder Press
Rubber-Band Side Raise
Dumbbell Front Raise

Ask your doctor for more information on how to perform these exercises and for an overall assessment of your health and fitness needs. Good luck, and enjoy your workout! Next month, we'll complete this series by focusing on the abdominal muscles.

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Safety First

For most families, safety is a basic priority when cooking meals. But recent news on E. coli outbreaks in meats and vegetables, contamination of beef and food recalls have caused some concern and confusion about what foods to eat and how to prepare them.

In response to questions on proper food preparation and handling techniques, the International Food Information Council (IFIC) Foundation has offered the following food safety tips:

	To reduce exposure to pesticides, select produce that is free of dirt, cuts, insect holes or other signs of spoilage, and wash produce in water (not soap), scrub its skin or peel its outer leaves.
	Put packages of raw meat, poultry or fish in a shallow pan before refrigerating so their juices won't drip and contaminate other food.
	Reheat sauces, marinades, soups and gravy to a rolling boil. Heat other leftovers thoroughly to a minimum internal temperature of 165 F.
	In the event of a power outage, keep on hand a few days worth of ready-to-eat foods which do not require heating or cooling.

Don't be afraid to keep enjoying your favorite foods. Just remember: Safety first.

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