Together, two feet contain more than 50 bones, accounting
for about one-fourth of all the bones in a human body. Somehow they also make
room for more than 60 joints and 200 muscles, tendons, and ligaments that hold
them together and help them move (2). People ask a lot of their feet. They act
as “shock absorbers, balancers, rigid levers and mobile adapters,” allowing us
to run, jump, walk, and function in varying environments and surfaces (4).
Sadly, many people have the flawed notion that their feet
are supposed to hurt. Feet mirror general health. Many conditions such as
arthritis, diabetes, nerve and circulatory disorders can show initial symptoms
in the feet. At some point in their lives, seventy-five percent of Americans
will experience foot health problems of varying degrees of severity, but only a
small percentage of the population are actually born with foot problems. Due to
lifelong patterns of wearing high heals; women have four times as many foot
problems as men (5).
Feet act as “sensory input” receptors, not only informing
the body of how and where to step, but also directing the balance of the pelvis
and movement of the spine. This has a direct influence on the core. The way a
person stands or moves the feet, employs “different muscle lines up the leg
into the pelvis”(3).
The Pilates Method is a great training program to benefit
foot-care. Pilates can address each person’s unique “biomechanics to identify
which muscle groups need strengthening and which joints need stabilization or
flexibility” (4). The exceptional method can help foot pain by increasing range
of motion in the joints, flexibility of muscles in the feet, legs and back, and
strengthening the intrinsic muscles of the feet. Also, Pilates can increase
nerve connections for balance and placement of the feet and ankles, making
people less injury prone (4).
Exercise Technique:
Footwork Series Setup:
Lay flat facing up, neck long with arms soft and long by the side, palms facing down.
Bring knees to chest, shoulder width apart, firmly hugging the midline.
Place heels together and point toes with toes apart.
Action:
Scoop abs in and up while pushing shoulders and triceps deep into the mat.
Straighten legs out with control and resist to bend the knees back in just to a 90 degree angle.
Continue for ten reps.
Repeat with feet domed and again with feet flexed, heels and toes together for both.
Do ten reps of each set.
Variations:
Continue with one more set with feet pointed, heels and toes together, this time pointing and flexing feet once each time out.
Healthy Spring Recipe:
Crab meat has several factors that make it a smart choice to add to any diet. Crabs are rich in chromium, which helps insulin to metabolize
sugar, as well as increasing HDL (good cholesterol) levels, and thereby lowers the blood glucose levels in the body and reduces the risk of strokes, coronary, and circulatory heart disease. Crab meat also contains sterol, restricting the absorption of other cholesterol eaten at the same time. The Omega-3 fatty acids found abundantly in crab meat also reduce triglycerides and LDL (bad cholesterol) levels (1).
1. In a large bowl combine crab
meat, bread crumbs, onions, milk, mayonnaise, parsley, salt and pepper. Moisten
hands and form mixture into 8 small round cakes
2. Cover with plastic wrap and
refrigerate one hour.
3. Place flour on wax paper and
lightly coat each cake on both sides.
4. Heat a large skillet, add
margarine.
5. Place crab cakes in skillet and
cook until crispy; 4-5 minutes on each side.
6. Place lettuce leaves on a
platter and add crab cakes and serve.
Makes 4 servings
Approx nutrition per serving: 263 calories; 25.4 gr protein; 23.1 gr
carbohydrate; 2.1 gr fiber; 7.2 gr
fat; 1.3 gr sat fat; 52 mg cholesterol; 1528 mg sodium; 424 mg potassium; 3.3
gr sugars.
