Your big toe is the most distant joint in the push off phase in walking or running. So if the big toe is compromised, the ankle, knee, hip or back have to take up the slack! It’s not that uncommon for the big toe to be stiff or arthritic (even in younger people). If you’ve less than a 70 degree bend in your big toe, then some other joint in your leg is doing more work than ideal, or is being forced into a traumatic position to take up the slack. If the big toe is painful from an injury (ever kick the bed frame while rushing to get the phone?) and you avoid transferring your weight through it, you are also putting more strain on another part of your leg. When your big toe is injured/ compromised, it needs to be rehabilitated before the rest of the leg suffers.

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When it comes to preventing beast cancer there is no magic solution and no guarantee. But you reduce your risk. It is never too early, nor to late to begin, but maintaining a healthy lifestyle and body weight throughout your lifetime are key. Here are four steps to follow: 1. Eat a well balanced diet: Open your mind to whole grains, fruit and vegetables. Strike a healthy balance from all food groups and avoiding foods high in fat and sugar. 2. Get Active and stay that way: Go for a walk, a workout or cycle. Do what you enjoy and do it for at least 30 minutes/day, at least 5 times a week. 3. What you drink: The more alcohol you consume, the greater your risk. Limit your intake to one alcoholic drink or less per day. 4. Do not start smoking and if you do smoke, quit.

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Did you know that fruit not only nourishes our bodies, but also our skin? Scientists have found that a novel extract derived from the stem cells of a rare apple tree cultivated for its extraordinary longevity shows tremendous ability to rejuvenate aging skin. By stimulating aging skin stem cells, this plant extract has been shown to lessen the appearance of unsightly wrinkles. Clinical trials show that this unique formulation increases the longevity of skin cells, resulting in skin that has a more youthful and radiant appearance. Another fruit based ingredient which helps defy aging is apricot kernel oil. The high Gamma Linoleic Acid content present in apricot oil enables your skin to maintain its moisture balance and helps tone and firm up your skin. Apricot kernel oil’s Vitamin A, Vitamin E and anti-inflammatory properties can be used to soothe skin conditions like eczema and slow down signs of aging.

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Tomatoes, corn, carrots, zucchini, melons, peaches, and plums–the abundance of fresh fruits and vegetables this time of year creates a flavour feast for your taste buds. Eating is never as pleasurable as when you can choose from such a wide array of fresh foods, making this the perfect time to practice the art of mindful eating and enjoy the flavours of all those ripe fruits and veggies to the fullest.

What does it mean to eat mindfully? In two words–pay attention.  Focus on your food–the look, the aroma, the texture, the taste. Take time to explore all of those sensual aspects of the sweet, juicy peach or the ripe, savory tomato. The slower pace and attention to detail not only enhance the deliciousness of your food, they make you aware of when you feel full and help prevent you from overeating.

The Art of Mindful Eating

Though mindful eating seems simple enough, many of us are more accustomed to gobbling down a meal so we can hurry on to the next thing we need to do in our busy schedule. Take a minute to review these steps so that next time you eat, the experience will be special and satisfying.

1. Create a ritual that honors the food and what went into bringing it to you. Plan to eat your meals at the kitchen or dining room table. Clear the space of distractions—no TV, computer, newspaper, magazine, book, tablet, or smart phone. Use real plates, glasses, and flatware, not paper or plastic, which signal a disposable experience.

2. Rate your hunger. Eating mindfully begins with listening to your body. Don’t sit down to lunch just because the clock strikes noon or buy a bucket of popcorn simply because you’re at the movie theater. Ask yourself, are you hungry? “Rate your hunger from 1 (not hungry) to 5 (you want to eat a house),” says Lisa Talamini, RD, senior expert, Science and Behavioral Interventions for Curves Jenny Craig. “Ideally, you want to be at a 3 when you eat.”

3. Engage all your senses. Talamini offers these steps to a sensational dining experience.

• Take a breath to help you be fully present to the experience.
• Sip water to clear your palate.
• Look at and appreciate the beauty of the food in front of you.
• Take a single bite.
• Chew slowly and notice the different flavors, textures, and sounds.
• Swallow slowly before you take your next bite.

4. Check in with your hunger. “Pause mid-meal to check your hunger,” advises Talamini. “Listen to your satisfaction signals. You should begin to feel pleasantly satisfied, not still hungry or over-stuffed. On a scale where 1 is still hungry and 5 is uncomfortably full, you want to be at a 3.” And when you’re there, simply stop eating, even if there is food still on your plate.

Eating mindfully is easy this time of year. With so many fresh fruits and veggies to enjoy raw or in your recipes, you can reinvent your meals every day. Practice mindful eating every time you take a bite, and it will become a habit. Then, every season will be delicious!

Anita Wilson, Curves Southdale
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