Author Archives: Monica

Happiness is Contagious

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Maybe mom was right. Research suggests that surrounding yourself with friends and family who are happy can actually increase your own happiness.

Scientists at Harvard University and the University of California, San Diego, found that emotions, particularly happiness, have a viral effect in how they spread from one person to another. For every happy person in your physical social network, you have a 9 percent chance of increasing your own happiness. The effect is more pronounced the closer someone is to you geographically, and it does not seem to include electronic communications. The study, “Dynamic Spread of Happiness in a Large Social Network,” can be found online in the British Medical Journal (www.bmj.com).

This is especially good news considering the potential health benefits of happiness and positivity. A study published in Stroke magazine has indicated a “significant association” between optimism and a reduced risk of stroke. This is in addition to studies that have linked optimism to a healthier immune system, faster wound healing, and a lower risk of heart disease. While the exact cause of the benefits is not clear, one theory is that optimistic people are more likely to take care of their health. In addition, there is hope that teaching optimism could become part of a preventative program for various conditions.

What’s one way to get happy? Try massage! Exposure to stress, a contributing factor to unhappiness, over a long period of time can increase the rate of neural degeneration and increase the risk for Alzheimer’s disease. Luckily, a study from Umea University in Sweden has shown that just five minutes of massage has the potential to lower stress, and 80 minutes of massage has a tremendously positive effect on stress levels. Get massage, get happy, and cheer up your friends and family!

Instead of Candied Yams

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A healthy alternative to candied yams, try glazed Sweet

Ingredients:
5 sweet potatoes or yams (about 3 pounds)
Nonstick cooking spray
1/4 cup honey
1 tablespoon cornstarch
1 teaspoon cinnamon
2 tablespoon Smart Balance or other light tubbed butter spread
2/3 cup apricot nectar
1/2 cup finely chopped pecans or walnuts, optional

Directions:
1. Preheat the oven to 350 degrees and mist a 9 x 13-inch baking dish with nonstick cooking spray. Put potatoes in a pot with enough water to cover them by 1 to 2 inches. Bring to a boil and cook for 20 to 25 minutes, until tender. When cool enough to handle, peel and cut into 1/2-inch slices and add to the baking dish.
2. Combine remaining ingredients except nuts in a saucepan over high heat and bring to a boil. Boil for 1 minute, stirring. (Mixture will thicken.) Pour over sweet potatoes and top with nuts, if desired. Bake for 30 minutes.

Recipe: Lauren Schmitt

Turf Toe!

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Turf toe is not a term you want to use when talking to a head football coach about his star running back or the ballerina before her diva debut. “Turf toe” is the common term used to describe a sprain of the ligaments around the big toe joint. Although it’s commonly associated with football players who play on artificial turf, it affects athletes in other sports including soccer, basketball, wrestling, gymnastics, and dance. It’s a condition that’s caused by jamming the big toe or repeatedly pushing off the big toe forcefully as in running and jumping.

Here is information about turf toe — what causes it, how to prevent it, and how it’s treated — to help you stay in the game.

What Causes Turf Toe?
Turf toe is a sprain to the ligaments around the big toe joint, which works primarily as a hinge to permit up and down motion. Just behind the big toe joint in the ball of your foot are two pea-shaped bones embedded in the tendon that moves your big toe. Called sesamoids, these bones work like a pulley for the tendon and provide leverage when you walk or run. They also absorb the weight that presses on the ball of the foot.

When you are walking or running, you start each subsequent step by raising your heel and letting your body weight come forward onto the ball of your foot. At a certain point you propel yourself forward by “pushing off” of your big toe and allowing your weight to shift to the other foot. If the toe for some reason stays flat on the ground and doesn’t lift to push off, you run the risk of suddenly injuring the area around the joint. Or if you are tackled or fall forward and the toe stays flat, the effect is the same as if you were sitting and bending your big toe back by hand beyond its normal limit, causing hyperextension of the toe. That hyperextension, repeated over time or with enough sudden force, can — cause a sprain in the ligaments that surround the joint.

Typically with turf toe, the injury is sudden. It is most commonly seen in athletes playing on artificial surfaces, which are harder than grass surfaces and to which cleats are more likely to stick. It can also happen on a grass surface, especially if the shoe being worn doesn’t provide adequate support for the foot. Often the injury occurs in athletes wearing flexible soccer-style shoes that let the foot bend too far forward.

What Are the Symptoms of Turf Toe?
The most common symptoms of turf toe include pain, swelling, and limited joint movement at the base of one big toe. The symptoms develop slowly and gradually get worse over time if it’s caused by repetitive injury. If it’s caused by a sudden forceful motion, the injury can be painful immediately and worsen within 24 hours. Sometimes when the injury occurs, a “pop” can be felt. Usually the entire joint is involved, and toe movement is limited.

How Is Turf Toe Diagnosed?
To diagnose turf toe, the doctor will ask you to explain as much as you can about how you injured your foot and may ask you about your occupation, your participation in sports, the type of shoes you wear, and your history of foot problems. The doctor will then examine your foot, noting the pattern and location of any swelling and comparing the injured foot to the uninjured one. The doctor will likely ask for an X-ray to rule out any other damage or fracture. In certain circumstances, the doctor may ask for other imaging tests such as a bone scan, CT scan, or MRI.

How Is Turf Toe Treated?
The basic treatment for treating turf toe, initially, is a combination of rest, ice, compression, and elevation (remember the acronym R.I.C.E).This basic treatment approach is to give the injury ample time to heal, which means the foot will need to be rested and the joint protected from further injury. To rest the toe, the doctor may tape or strap it to the toe next to it to relieve the stress on it. Another way to protect the joint is to immobilize the foot in a cast or special walking boot that keeps it from moving. The doctor may also ask you to use crutches so that no weight is placed on the injured joint. In severe cases, an orthopaedic surgeon may suggest a surgical intervention.

It typically takes two to three weeks for the pain to subside. After the immobilization of the joint ends, some patients require physical therapy in order to re-establish range of motion, strength, and conditioning of the injured toe.

Hand Exercises to Help with Arthritis

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Arthritis wears away at the cartilage of a joint, which is the cushioning material between bones, and can cause inflammation and irritation of the synovial lining, which produces the synovial fluid that helps protect and lubricate the joint. When arthritis affects the joints of the hands, it can cause pain and stiffness. That pain can get worse whenever you use the hand a lot for repetitive taks—for example, when typing on a computer keyboard or gripping utensils in the kitchen. You may also lose strength in your hands. Weakness in your hands can make it hard to do even the simplest everyday tasks, such as opening jars.

1. Make a Fist
You can do this easy exercise anywhere, and any time your hand feels stiff. Start by holding your left hand up straight. Then, slowly bend your hand into a fist, placing your thumb on the outside of your hand. Be gentle—don’t squeeze your hand. Open your hand back up until your fingers are straight once again. Do the exercise 10 times with the left hand. Then repeat the whole sequence with the right hand.

2. Finger Bends
Start in the same position as in the last exercise, with your left hand held up straight. Bend your thumb down toward your palm. Hold it for a couple of seconds. Straighten your thumb back up. Then bend your index finger down toward your palm. Hold it for a couple of seconds. Then straighten it. Repeat with each finger on the left hand. Then repeat the entire sequence on the right hand.

3. Thumb Bend
First, hold your left hand up straight. Then, bend your thumb inward toward your palm. Stretch for the bottom of your pinky finger with your thumb. If you can’t reach your pinky, don’t worry. Just stretch your thumb as far as you can. Hold the position for a second or two, and then return your thumb to the starting position. Repeat 10 times. Then do the exercise with your right hand.

4. Make an “O”
Start with your left hand pointing straight up. Then, curve all of your fingers inward until they touch. Your fingers should form the shape of an “O.” Hold this position for a few seconds. Then straighten your fingers again. Repeat this exercise a few times a day on each hand. You can do this stretch whenever your hands feel achy or stiff.

5. Table Bend
Place the pinky-side edge of your left hand on a table, with your thumb pointed up. Holding your thumb in the same position, bend the other four fingers inward until your hand makes an “L” shape. Hold it for a couple of seconds, and then straighten your fingers to move them back into the starting position. Repeat 10 times, and then do the same sequence on the right hand.

6. Finger Lift
Place your left hand flat on a table, palm down. Starting with your thumb, lift each finger slowly off the table—one at a time. Hold each finger for a second or two, and then lower it. Do the same exercise with every finger of the left hand. After you’re done with the left hand, repeat the entire sequence on the right hand.

7. Wrist Stretch
Don’t forget about your wrists, which can also get sore and stiff from arthritis. To exercise your wrist, hold your right arm out with the palm facing down. With your left hand, gently press down on the right hand until you feel a stretch in your wrist and arm. Hold the position for a few seconds. Repeat 10 times. Then, do the entire sequence with the left hand.

What is that red

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What Is Ringworm?
Worms don’t cause ringworm. Rather, this superficial skin infection, also known as tinea, is caused by fungi called dermatophytes. Fungi are microscopic organisms that can live off the dead tissues of your skin, hair, and nails, much like a mushroom can grow on the bark of a tree.

Ringworm is characterized by a red ring of small blisters or a red ring of scaly skin that grows outward as the infection spreads. Though children are especially susceptible to catching ringworm, it can affect adults as well.

What Causes Ringworm?
Ringworm is caused by a fungus that grows on the skin. Once the fungus is established, it spreads out in rings. The center of the ring may clear up, while a new ring of infection develops at the edge of the old ring.

Children are most likely to get ringworm. Ringworm of the scalp can spread from child to child when children share hats, combs, or brushes. Ringworm of the body can be spread on towels, clothing, or sports equipment. Personal hygiene is important in preventing the spread of ringworm. Dogs and cats can be infected with ringworm, too, and they can pass it to people through direct contact.

What Are the Treatments for Ringworm?
Your doctor may prescribe an antifungal medication. These drugs work to control the fungus and prevent it from coming back. You may spread the antifungal product on your skin as a medicated shampoo, powder, cream, foam, spray, or lotion; or you may take a pill so the medicine can spread throughout your body. Your doctor may prescribe a combination of these treatments.

Many antifungal medications, such as miconazole or clotrimazole, are available over the counter at a less expensive price. Ask your doctor whether you can use one of these or whether prescription-strength medicine is necessary.

How Can I Prevent Ringworm?
Good personal hygiene helps prevent the spread of ringworm. Teach your child to practice good hygiene and generally not to share combs, brushes, or hats. Children also shouldn’t share towels, clothes, or sports equipment that hasn’t been properly cleaned.

Ringworm also can be transmitted from an infected dog or cat, so avoid animals who look mangy or have bald spots in their coats. If you have an animal that you think may have ringworm, take it to your veterinarian for treatment.

Orthotic or not to Orthotic…..

Orthotic shoe devices are molded pieces of rubber, leather, metal, plastic, or other synthetic material that are inserted into a shoe. They balance the foot in a neutral position and cushion the foot from too much pounding. A wide range of orthotics are available for different foot problems. Doctors do not always agree about the usefulness or specific type of orthotics.

Custom-made orthotic devices may control pain if you have a specific problem, such as an unusual-shaped foot, or your foot rolls toward the arch (pronation). Custom-made orthotics are available by prescription. Insurance companies differ in how much of the cost they cover.

Before investing in an expensive pair of custom-made orthotics, consider trying good-quality nonprescription orthotics. They can usually be found at drugstores, supermarkets, and sporting goods stores. You can test the effectiveness of several different devices without great expense, which may help you decide whether a more durable custom-made device would be helpful.

You may also choose to buy well-made athletic shoes to support your feet and cushion your heels. Soft arch supports and heel cups can help cushion your feet and absorb shock.

Magical Mango

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Treating yourself to a mango is a perfect way to add some sunshine to your routine.

A mango is more than just a sweet, delicious fruit. It has properties beneficial to skin, including water-soluble vitamins like B2, B3, B6, folic acid (B9), and C. Mango is also a good source of beta-carotene and vitamin A.

Vitamin B complex delays skin’s aging process. B vitamins provide a healthy glow, increased tone, and hydrated cells. The anti-inflammatory properties in B3 help skin retain moisture, alleviating dryness and irritation.

Vitamin C protects against the DNA damage that leads to skin cancer. This powerful antioxidant reduces the wrinkling effects of free radical damage, and combats other signs of aging by strengthening collagen and elastin.

Beta-carotene gives mango its wonderful orange color and has an important role in protecting our skin’s DNA. Dry, flaky skin can be remedied with the vitamin A derived from beta-carotene, which is important for repairing and maintaining healthy skin. Vitamin A has also been shown to help reduce and clear acne breakouts.

Other beneficial nutrients include magnesium, phosphorus, silica, sulfur, and vitamin E, which play a role in strengthening the connective tissue in our body, including skin, bone, hair, nails, and muscle.

Mango is not just beneficial to skin. Its nutrients reduce high blood pressure, the risk of stroke, and the chance of contracting heart disease. Mango also contains approximately 20 percent of the recommended dietary intake of fiber and enzymes, which promote healthy digestion.

Mango is especially helpful for long, dry winters, but you can enjoy it at any time of year. It will help maintain smooth skin and a healthy glow.

by: Shelly Burns

Keeping Your Back Healthy

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Tips to Avoid Lasting Pain
Chances are good that, at some point in your life, you will have back pain. In fact, 70-85 percent of Americans will experience back pain at some point in their lives. But even with those odds, there are still several ways to minimize your risk and give yourself the best chance to live pain-free.

Several factors can cause back pain, including stress, poor posture, bad ergonomics, lack of exercise, arthritis, osteoporosis, a sedentary lifestyle, overexertion, pregnancy, kidney stones, fibromyalgia, excess weight, and more.

With all of these potential causes lurking, it’s important to look at behaviors that can help you prevent and avoid back pain before it starts. Here are a few simple healthy back tips from the National Institute of Neurological Disorders and Stroke:

–Stretch and warm tissues before exercise or other strenuous activities.
–Practice good posture. Avoid slouching when sitting or standing.
–When standing, keep your weight balanced on both feet.
–Follow good ergonomics in the workplace. When sitting for long periods of time, rest your feet on a foot support. Make sure your chair and work surfaces are at the proper height. Get up and move around in between long sitting stints.
–Avoid high-heeled shoes.
–Watch your weight. Excess weight, especially around the waist, can put undue stress on lower back muscles.
–Exercise. Core strengthening moves, especially, will also benefit your back.
–Don’t lift items that are heavier than you can handle. Remember to lift with your knees, not your back. Pull in your stomach muscles, keep your head down and in line with your straight back, and do not twist when lifting.
–Get a massage. Using therapeutic bodywork can melt pain-inducing stress away from your back and the rest of your body.

Pecan Pie vs. Vegan Pumpkin “cheese” Cake

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Instead of Pecan Pie this Thanksgiving, try this vegan pumpkin “cheese” cake!

Ingredients:
Crust:
2 cups walnuts or pecans
1/4 cup agave nectar
1/2 cup dried coconut
1/4 teaspoon sea salt
Filling:
2 cups cashews, soaked for 4 hours
1 can pureed pumpkin or 1 1/2 cups raw pureed pumpkin
6 tablespoons coconut oil, melted
3 tablespoons lemon juice
1/2 cup agave nectar
3 tablespoons coconut water or coconut milk
1 teaspoon vanilla extract
2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/4 teaspoon cloves
1 teaspoon ground ginger

Directions:
1. In food processor, pulse all crust ingredients together until sticky. Press mixture into a 9-inch springform pan.
2. Blend filling ingredients in a blender until smooth and creamy. If mixture is too thick, add a bit more coconut water. Pour into crust and freeze for 1 to 2 hours, until firm. Slice while frozen and defrost for 1 hour before serving.

Recipe and photo: Melissa Costello