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Ankle Pain to Ankle Gain
What is the best way to prevent re-injury once a sprain has occurred? Treat the sprain correctly the first time. When a sprain occurs, apply the RICE principle—rest, ice, compression and elevation-- as soon as possible. For immediate treatment, this means get off the ankle, wrap in an Ace bandage, elevate above the level of the heart and apply ice for twenty minutes every hour. See a health care provider as soon as possible to determine the extent of the injury.
Ligaments contain neuro-receptors that help give the brain information about body position. Neuro-receptors become damaged when ligaments are injured, disrupting proprioception—the ability to tell where your body is in space. Balance training can help restore proper function of neuron-receptors, lessening the chance of re-injury of the ankle due to loss of balance. Balance training can be as easy as standing on one foot on the floor or on an unstable surface like a pillow or balance tool. For more information on balance training, see “How Balanced Is Your Workout?” in the April 2009 issue of FitBits. To avoid problems with any future sprains, remember RICE, immobilization, therapy and balance training. Be sure to see your physician for an evaluation of the injury. Most importantly, slow down and give the injury a chance to heal. Returning to normal activity too quickly can result in chronic ankle weakness. Nancy Tashman, Perfectly Fit Corporate Services, Inc. You Are What You Eat
According to Time Magazine, America eats four times as much meat and dairy as the rest of the world. Concentrated animal feeding operations (CAFOs) allow for the mass production of meat. Cattle, chickens and pigs are kept in extremely close quarters with hardly any room to move for the sole purpose of fattening them up quickly for slaughter. While confined in these industrial feedlots, they are fed a corn-based diet to cause them to gain weight even more rapidly. Corn is not a natural diet for cows and pigs. However, corn production dominates American farming due to its cost effectiveness. Corn is cheap, and our food bill is less expensive due to these farming methods. However, the cost of modern meat production is not just financial. Fattened animals yield fattier cuts of beef to satisfy taste buds, but their consumption results in a greater incidence of obesity and associated health side effects. Another element to consider is how the corn feed is grown. This widely produced crop is grown with tons of chemical fertilizer that causes the animals to get sick easily. As a result, antibiotics frequently are placed in the animal’s feed. In some cases, animals also are given growth hormones, bloods and fats to speed growth. High-volume farm animals eat a chemically infused diet before they become your dinner. All of this is on your dinner table. The above information is eye opening may make you wonder what is safe to eat? Here are some suggestions to improve the quality and safety of your food. Consider OrganicOrganic meat and poultry have increased in popularity. Don’t assume that eating organic is just for “go green” people. Although organic meat and produce are more expensive, the long-term cost of the damage done to our health and our environment through chemical farming may have a greater cost. Explore Vegetarian Protein SourcesVegetarian sources of protein (plant based sources such as beans, legumes, lentils nuts, whole grains and soy) are not only loaded with nutritional value but also are a cost effective way to incorporate dietary protein. Quinoa is an increasingly popular whole grain that has 18 grams of protein per cup! Eat BalancedA healthy balanced meal includes a lean protein source, fibrous whole grains, fruits and vegetables. Don’t let meat dominate your plate. Stick to 3-4 oz. of poultry, fish or beef and load up on vegetables instead. If you are concerned about cost, try buying produce in bulk or purchase frozen produce. Frozen vegetables are just as nutritious as fresh. Keep in mind that processed and packaged food can greatly increase your food bill. Pre-prepped salads and vegetables are more expensive. You can save money by prepping vegetables yourself. Spending less by eliminating shortcuts and processed food can free up your budget to keep fruits and vegetables accessible. More than two thirds of our nation is overweight or obese. Eating a balanced nutritious diet is a positive step in the right direction. Making wise, informed decisions when selecting meat products is another. The trend of encouraging larger meat portions as staple of the American diet through cheaper, high-volume production methods needs to end. Consuming too much mass-produced meat may cost you your health, and your health is priceless. Spending a little more on quality meats may save you more in the long run. What’s in your dinner tonight? Lisa Michaud, Perfectly Fit Corporate Services, Inc. Vaccine to Treat Addiction?
This was a small study involving 115 subjects. Not all subjects had a great enough immune response to block cocaine from the brain. However, of those who produced an effective immune response, over 50% of subjects were able to cut their use of cocaine in half. While these are not stellar results, they are encouraging as a new approach in treating addiction to many substances, including nicotine. For some people, quitting smoking is so difficult that any new approach should be welcomed. When an addiction is particularly difficult to break, a combination of treatments may be needed to achieve success. A vaccine to an addictive substance could be a powerful tool in fighting any addiction. Nancy Tashman, Perfectly Fit Corporate Services, Inc. Skull with Burning Cigarette, Vincent Van Gogh EXERCISE OF THE MONTHDumbbell Pullover Muscles Targeted: Latissmus Dorsi DB Pullover: Lay flat on the bench, hold one dumbbell in both hands over your chest, keeping a slight bend in your elbows (do not lock out). Slowly lower the dumbbell over your head until your elbows are in line with your ears. Exhale and pull the dumbbell back over your head until it is over your chest in the starting position.
DB Pullover on bench w/ crunch: Follow directions for DB pullover. At the end of each pullover repetition, hold the dumbbell over your chest, squeeze your abdominals and lift your shoulders off the bench, lower shoulders back down. The dumbbell should move up toward the ceiling, not forward.
DB Pullover on SB: Start by sitting on the ball, walk your feet forward until your shoulders and head are supported on the ball, keep your hips elevated and in line with your shoulders. Follow directions for DB pullover.
Ellen Histen, Perfectly Fit Corporate Services, Inc. Fresh-ipesClassic Macaroni and Cheese
Homemade Turkey Soup Source: Stay Young at Heart Recipes from http://www.nhlbi.nih.gov Squash Apple Casserole Source: Farmer’s Market Recipe from USA.gov Contact us: www.perfectlyfitcorporateservices.com |
Ankle sprains are a very common injury, with approximately 25,000 sprains occurring every day. A sprain is actually a ligament injury, with the ligament being stretched beyond capacity. A ligament is a fibrous band of tissue that attaches one bone to another. In more severe sprains, the ligament may actually tear. Ankle sprains can occur through sports play, but most sprains result from simply stepping wrong off a curb, walking on an uneven surface or falling off a platform shoe. The greatest concern with an ankle sprain is that re-injury of the joint is very common, with as many as 30-40 percent progressing to long-term instability of the joint.
Proper immobilization can heal a ligament tear without surgery when combined with physical therapy. Immobilization of an ankle can lead to atrophy and stiffness. Range-of-motion exercises, stretches and strengthening exercises should be included in the rehabilitation process. Strengthening exercises should include both resistance exercises as well as balance training. In fact, research has shown that balance training can reduce the incidence of sprained ankles as well as strengthen weakened ankles.
Have you ever asked yourself what your dinner had for dinner? The answer might scare you. The reality of what we eat lies in how the animals are raised, and what they are fed. How do the animals’ living quarters affect the animals’ health? Why exactly are the animals being treated with antibiotics and hormones? How are conventional farmers able to meet the supply and demand for more meat?
Imagine a vaccine against nicotine that could prevent the molecule from entering the brain, thus blocking the body’s response to nicotine. In theory, blocking the response to the drug with antibodies should make it easier to quit smoking. Newly published research has taken this approach with cocaine addiction and has shown some success. The researchers produced antibodies to cocaine by linking it to a cholera toxin. The vaccine was then given by multiple injections over a period of weeks to cocaine addicts.
To make this popular soup lower in saturated fat, prepare it ahead 
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