BLOG 544 CALLUSES & CORNS

BLOG 544 CALLUSES & CORNS

Calluses and corns are the result of your body forming protective skin around a sensitive area. They might be unattractive or bothersome, but they serve a purpose.

Calluses form on the outermost layer of the skin and don’t cause any pain. They are found in places where friction occurs such as the hands or feet. This means a lot of rubbing has taken place on that location. A callus found on the foot is called a plantar callus.

Corns are found where there are pressure points. They mainly occur on the bottom of the feet or on the side of the toes. These can be painful. Corns can turn hard because this is a small patch of dead skin. Corns can also be soft, especially those that occur between the toes. Seed corns are the type you can barely see but are painful to pressure or weight bearing. They could be caused plugged sweat ducts.

Often times, calluses and corns are the result of the type of shoe a person is wearing. High heels are the worst, but any poorly fitting shoes and improper walking form can lead to either of these skin mishaps. Due to high heels, women are four times more likely to develop calluses or corns. Wearing shoes without socks can also cause additional friction.

The problem is that our feet our breeding grounds for bacteria because they are mostly enclosed and moist from sweat. Therefore, if a corn or callus bleeds because the skin has broken, possible infection can occur. Corns that discharge clear pus, means that it is infected. This is especially true for diabetics who have poor circulatory problems.

A doctor can examine the area to determine if you have a callus or corn. A callus, when scraped off, will not bleed. On the other hand, you could have a wart and when scraped off it will bleed. Warts are viral and spread, whereas calluses and corns do not. Most calluses and corns can be treated just by changing shoes or trimming them. The key is avoiding the friction or pressure. Mole skin pads can be placed on the area to alleviate pressure. Infected corns need to be treated and antibiotics are used to clear up the infection. There are moisturizing creams that can help soften the skin and remove calluses. A pumice stone or soft brush can be used to remove calluses as well. A podiatrist can recommend shoe inserts to help prevent friction as well. Wearing protective gloves when using the hands a lot can also help.

Even the skin doesn’t like pressure and friction. Keep your skin soft and smooth and the less rub the better. Don’t sacrifice cute shoes for painful dead skin later. Our hands and feet need a little attention too, especially since they do so much for us.  

BLOG 543 CHERRIES

BLOG 543 CHERRIES

“With a cherry on top” is something so many of us have said when it comes to desserts and beverages for a little added bonus. Cherries are a fruit that many people enjoy the flavor of. Sweet and tart are the two types of cherries and either come in a variety of colors, not just red. They’re actually nutritious, but that of course depends upon how you consume them. From pies to alcohol, cherries are used for many purposes. Here’s how they are healthy for us.

One cup of cherries has about 97 calories in it. We benefit from the fiber, potassium, and vitamin C they contain. We need potassium for nerve and muscle function, and we need vitamin C for good immunity and skin. Fiber is needed for digestion. Cherries also have magnesium, vitamin K, copper, and vitamin B.

A great reason to eat cherries is because of the number of antioxidants and anti-inflammatory compounds they contain.  Antioxidants ward off oxidative stress which in turn helps prevent pre-mature aging and chronic disease. They have polyphenols which help fight cellular damage and reduce inflammation. Cherries have polyphenol antioxidants which include flavanols, catechins, and anthocyanins. These all keep the heart healthy.

Many athletes drink tart cherry juice to help with exercise recovery because of the anti-inflammatory property in cherries. This helps with soreness and muscle pain. In turn, some advocate that tart cherries can improve training performance because of better recovery.

The anti-inflammatory properties of cherries also aid with symptoms associated with arthritis and gout. They can reduce uric acid levels in the body. They also break down proteins that lead to arthritic pain.

Cherries can also help you sleep better. They contain melatonin which helps with sleep duration and quality. People with insomnia drink cherry juice to help them get to sleep when needed.

Adding cherries to your diet isn’t hard. They can be used in sauces, on salads, eaten raw, put in baked goods and smoothies, and even added to water (as well as other beverages). We might think of cherries as just a bit of sweet or tart taste, but there’s actually good reason to eat a handful of cherries from time to time.

BLOG 542 ARTIFICIAL SWEETENERS

BLOG 542 ARTIFICIAL SWEETENERS

“Plain Jane” is such a rare description of today’s food industry, especially in the U.S. that is dominated by processed foods. This all changed and started when artificial sweeteners were discovered in 1879 by Ira Remsen. This researcher from John Hopkins University, accidently spilled a derivative of coal tar on his hand. To his surprise, this chemical was quite tasty. This famous spill led to what we know today as saccharin found in Sweet-n-Low. Saccharin is just one of the many types of artificial sweeteners. The list includes aspartame (Equal, NutraSweet, and Advantame), Sucralose (Splenda), and acesulfame potassium (Sunett, Sweet One), Truvia, SweetLeaf, and PureVia. The 5 five FDA-approved nonnutritive sweeteners are saccharin, aspartame, acesulfame potassium, sucralose, and neotame (as opposed to nutritive sweeteners that do have calories). These sugar substitutes meant to be used in place of table sugar and corn syrup. Stevia has the reputation as the natural sweetener because its source is from a South American plant. It’s extraction process, however, is not entirely natural.

Many use these substances as part of a weight loss approach and to help control diabetes. They do offer the same sweetness without the calories of sugar. They’re actually 30 to 80,00 times sweeter than table sugar. Each gram of sugar contains 4 calories whereas most artificial sweeteners can have zero. Products typically high in sugar like salad dressings, sauces, and beverages are attractive when the label reads ZERO for sugar. This makes eating less for dieters a lot easier to bear and still allows variety. Feelings of deprivation are one of the primary reasons people don’t follow through with a diet. The artificial sweeteners basically don’t count. This doesn’t mean there’s no limit to products with artificial sweeteners. Eating 2 cookies not 12 because they have artificial sweeteners doesn’t offset portion control rules.

At this point in time, there is no science that artificial sweeteners cause poor health effects. The rumors of cancer risks have not been validated. However, moderation is always important. For saccharin, the FDA recommends for beverages not to exceed 12 mg/fluid ounce, and in processed food, the amount is not to exceed 30 mg per serving. For aspartame, the FDA has set the acceptable daily intake (ADI) for aspartame at 50 mg/kg of body weight. For sucralose, the FDA has set the acceptable daily intake (ADI) for sucralose was set at 5 mg/kg of body weight/day. The FDA refers to artificial sweeteners as Generally Recognized as Safe (GRAS). This means that there is not a 100% guarantee sweeteners are totally safe. It is of interest that these flavorful sweeteners were developed from an accidental chemical mishap. What is deemed reasonably safe may not be in the long run. Pleasing your taste buds isn’t the first rule when it comes to nutrition.

Fruit is sweet and some vegetables like carrots are too so sometimes sticking to “Plain Jane” leaves out questionable substances your body has no idea what to do with.

BLOG 541 CORN vs FLOUR TORTILLAS

BLOG CORN vs FLOUR TORTILLAS

The popularity of tortillas has surged in the United States as the anti-bread craze has spread. Tortillas are flatbreads that come in corn and flour types, with healthier varieties available. They originated among the Aztecs to the Mexican culture, who’s cuisine is well known for their delicious tortillas. What most people want to know (especially those not eating bread) is whether corn or flour tortillas are healthier?

CORN

Nixtamalization is that process that is used to make corn tortillas. The traditional method starts with the corn soaking then cooked in limewater. The kernels are then grounded to create dough. It is flattened and shaped into disks then baked into tortillas. Mass production uses a different process with a more industrialized technique using mill.

They’re considered a whole grain. This means corn tortillas are good for digestion and health.  One large corn tortilla (44 grams) has about 95 calories, 20 grams of carbohydrates, 3 grams of protein, and 2 grams of fat. This serving has 20 mg of sodium. They are also higher in fiber (3 grams per serving) and magnesium (32 mg per serving).

Corn tortillas are usually smaller, about 6 inches in diameter. This can be beneficial for portion control. However, some taco shops do a double layer for their servings.

FLOUR

These tortillas are made from ingredients that will help develop gluten. For some people gluten causes inflammation in the body.  There are some whole wheat options. Most processes, use wheat flour, lard, salt, and baking soda to make the dough to shape and bake tortillas. One large flour tortilla (45 grams) has about 140 calories, 22 grams of carbohydrates, 4 grams of protein, and 4 grams of fat. This serving has 330 mg of sodium. The lard is what makes flour tortillas higher in fat. Flour tortillas are higher in iron (2 mg per serving).

Flour tortillas are usually larger, about 8 to 10 inches in diameter. That is why they are more commonly used for burritos.

The bottom line is that corn tortillas are the winner when it comes to which type of tortilla is healthier for you. Store bought items require label reading. Not all tortillas are healthier than eating bread, so again, nutrition facts must be compared. Opt for corn when you can, stick to just one to two servings, and consider even asking for no tortilla if you’re being really mindful of your health. It’s hard to turn down delicious homemade tortillas. Tortillas please taste buds worldwide and can be used for many, many dishes.