Massage & Stretch Your Feet

Our feet are our foundation.  We stand on them, they carry us around from place to place, and if our feet hurt, everything hurts – or so it seems.  Each foot is made up of bones, joints, muscles, tendons and ligaments, all of which work together to provide support, balance and mobility.  A foot out of alignment results in discomfort and pain to the foot, ankle, knee, hip and back.   What can we do to give our feet some extra love and attention?

EPSOM SALT SOAK

Soaking your feet for 10-15 minutes in a warm water with Epsom Salts will help soothe your tired feet and relax your muscles.  Magnesium is the relaxation mineral and Epsom Salt is magnesium sulfate.

POINT YOUR TOES

Lift one foot and roll it downward until the toes are pointed toward the ground; hold for 10 seconds then flex your foot; hold for 10 seconds. Repeat using the other foot. This exercise will help stretch out all the small muscles that are on the bottom of your feet, which can help relieve aching and improve blood circulation.

SPREAD YOUR TOES

Spread your toes apart as wide as you can; hold them spread apart for 5 seconds.

SQUEEZE YOUR TOES

Interlace left fingers with right toes (as if holding hands with your foot). Squeeze fingers and toes together and hold for 10 seconds, then stretch wide for 10 seconds. This helps relax, stretch and align your toes.  If this is difficult for you to do you can use toe separators such as a product called “Yoga Toes”. A product such as Yoga Toes might be beneficial for you if you have chronic foot pain, bunions, hammertoe or plantar fascitis. 

ROLL YOUR ANKLES & “Pump the Gas”

Rotate each ankle by doing circles with your ankles, rolling your ankles clockwise for a few rotations, then rolling them counterclockwise for a few rotations. Pump your ankles/feet up and down as if pumping the gas in your car.  “Pumping the Gas” is a good exercise to improve circulation and is something you can do whenever you’ve been sitting for a while such as in a car or a chair.  It is also good to do before you stand up to walk when getting out of bed.

MASSAGE YOUR FEET

Using gentle pressure, start with your toes, using your thumb to massage them in circular motions then move to the arch under your foot and gradually work your way down to the heel, applying pressure with your fingers and palm of your hand. Use lotion to allow your hand to move smoothly over your foot.  Squeeze the back of your calf and massage up and down while pointing and flexing your foot. End with long, upward strokes from the top of your feet to your knees paying attention to the front of your leg and the back of your calves.

Roll a tennis or golf ball back and forth from your toes to your heels. If you are having pain and inflammation in your feet, you can use a frozen juice can for some cold therapy with your massage.

TOE LIFTS

Sit in a chair and place a small towel on the floor. Lift the towel with your toes. Most likely you can lift it with your big toe—for a challenge try lifting it with your little toes.  Progress the exercise by using a marble or a dice instead of a towel.

TOWEL CURLS

Place a small towel on the floor and curl it toward you using only your toes.

Did you do those stretches are you read through this post?  I hope you did.  It felt pretty darn good didn’t it?  If we get in the habit of doing those stretches every day, we will have happier feet and if our feet our happier, then we are happier.  That’s a Win-Win!

STAY Healthy. Be STRONG. Get AFTER It!

CABBAGE is King

I see you!  You snurled up your nose.  Stop it – do you want your face to freeze up like that?  Seriously – I used to do the same thing.  The only way I had experienced cabbage was either drenched in mayonnaise in coleslaw or mushy-smelly cooked cabbage from my grandmother and my elementary school cafeteria.  No Thanks – I pass.  Then something awesome happened not too long ago.  I threw some in a hot cast iron skillet with some olive oil, some chopped jalapenos, a dash of garlic, pepper & salt and it was MAGIC in my bowl.   Yep.  I quickly stir fried it up. No yucky smell.  No mush.  Crisp-tender. Pure awesomeness.  Come to find out – the smell comes from overcooking; which the cafeteria ladies and my granny always did.  Since that time I’ve mixed it all up and the options are only limited by your imagination and what you have lying about in your fridge. Peppers. Ground beef. Smoked Sausage. Chicken. Spinach. Onions. Sriracha sauce. Whatever strikes your fancy and sounds good to you!

You may be thinking, but Jen!  It’s boring and how can it be good for you since it is so plain? As it turns out, it is a nutritional powerhouse.  An inexpensive nutritional powerhouse.

In the world of vegetables, the brassica family is true royalty.  The reigning king of the brood – which includes broccoli, kohlrabi, cauliflower, Brussels sprouts and chard, is the Cabbage.   The cabbage family is royalty due to its nutritional benefits and cancer-fighting ability.  Oh yea – it is also one of the lowest-calorie foods on the planet.

  • Phytonutrients
    • indoles (alter estrogen metabolism in a way that is likely to reduce the risk of cancer)
    • dithiolethiones
    • isothiocynates
    • sulforaphane (a particularly potent phytonutrient that can aid in “disarming” damaging free radicals and help fight carcinogens)
  • Calcium
  • Magnesium
  • Potassium
  • Vitamin C
  • Vitamin K
  • beta-carotene
  • a wee bit of the eye-healthy carotenoids – lutein & zeaxanthin
  • FIBER (4g per cup of cooked; 2g per cup raw)

Cabbage is indeed a nutritional powerhouse.  It is versatile, delicious (especially with spices to Oomph it up), low-calorie, and high fiber.  On top of all that it has powerful phytonutrients that can help kick bad stuff to the curb (Mother Nature’s food IS medicine).

Grab yourself a skillet, a bit of oil, some spices, some random stuff from your fridge and make yourself some Royal food – Cabbage.  It’s King – who knew?  And that is healthy eating.   Eating healthy means you are eating food that has nutrients and supports health and keeps us thriving, not just surviving.

Stay Healthy. Be STRONG. Get After It!

Note:  Many members of the cabbage family contain goitrogens, naturally occurring substances that may interfere with thyroid function. People with hypothyroidism may be wise to consume moderately & confer with a registered dietician