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Foot and Ankle Injuries: Sprain or Fracture?

Did you know that one quarter, or 25%, of our bones are in our feet and ankles? Or that there are 33 joints and over one hundred tendons, ligaments and muscles in each ankle and foot? Our feet and ankles are designed to stabilize, propel and stop our movement engaged by the lower body. Poor foot placement and imbalances, over time, can create injuries or leave you susceptible to them. Taking a hit to the ground, sudden impact or having a fall can also result in injury that could be as minor as a stubbed toe, or a very minor sprain, or as severe as a bad fracture/break. Determining the severity and type of an injury to the ankles or feet (toes included) can be quite challenging without proper

Flavored Overnight Oats Recipe

Overnight oats have become a star breakfast item, and with good reason, such as nutritional balance like fiber, slow-digesting carbs and the ability to be boosted with protein or other mix ins and toppings. The usual recipe for overnight oats include equal ratios of liquid (I recommend a milk substitute, like coconut, cashew, almond or rice milk) and oats (rolled or steel cut work great; steel cut offer a slight nuttier and crunchy consistency) but I tend to tip the ratio to include a little more liquid so the consistency isn't extra thick; it all comes down to preference. Here is the base recipe that I use that takes very little time to prepare and is easy enough to eat on the go: 1/2 cup l

12 Things To Do With Citrus

Citrus is so common that it often gets overlooked, although its capabilities pack quite a punch. Here are 12 ways to use citrus: 1) Did you know that sugars in citrus caramelize in high heat, such as baking or roasting? Dress up your dishes, like chicken, fish or roasted veggies by slicing a few pieces and placing around the outside corners and edges of the pan (where heat tends to hit first), for a sweet, rich flavor that doesn't steal the show. 2) Since citrus juice, such as orange juice, is nutrient dense but also high in sugar, it can be used as a base, or part of, for smoothies and shakes if you're in the mood for tangy, sweet flavor. Keep in mind that a 12-ounce glass of orange juice c

Simple Poppy Seed Dressing

Poppy seeds and citrus are great for year-round recipes, and olive oil is a great source of healthy fat. The combo results in a light, refreshing flavor, perfect for homemade dressings. This DIY poppy seed recipe is simple to make and perfectly pair'able with either veggie or fruit salads: Ingredients and Directions: 1/2 cup extra virgin olive oil 3 tablespoons lemon juice 2-3 tablespoons sweetener of choice 2-3 tablespoons honey 2 teaspoons poppy seeds Adjust sweetness to taste (using less or more sweetener and/or honey). Whisk olive oil, lemon juice, honey and sweetener in a mixing bowl. Stir in poppy seeds. Serve over salad or fruit. Enjoy! #foodsensitivities #foodintolerances #recipes #l