BLOG 566 CALF MUSCLE

BLOG 566 CALF MUSCLE

The calf muscle is actually made up of 2 muscles: the gastrocnemius and the soleus. The gastrocnemius is the larger muscle that we see bulging out of the leg. It is a superficial muscle (just under the surface of the skin) that has 2 heads. The soleus lives underneath the larger muscle. The two muscles taper together the bottom and head into the Achilles tendon. The Achilles tendon that leads down to the heel. When movement occurs (walking, running, jumping), the calf muscle takes the lead and pulls the heel up for motion.

The calf muscle plays a major role in lower body movement, so when its functioning is disrupted, this is cause for concern. A pulled calf muscle occurs when the calf has been stretched beyond its limit. This can lead to a strain caused by the over stretch that tears some of the fibers. These tears can be partial or complete and range in severity. Rhabdomyolosis can also occur when there has been long term pressure on the muscle (although this condition usually effects more than just one muscle in the body). A “Charley Horse” in the calf muscle is common cramping condition. These can result from fatigue, diet, dehydration, and muscle imbalance. Stretching, massaging, wearing proper footwear, and good diet are important factors. Exercise is the best approach to build strength and endurance for this muscle especially when one’s occupation involves constant standing.

To strengthen the calf muscle, different variations of raises can be done with body weight or added weight. Exercises can be done on one or both legs. Exercises can be done seated or standing.

The calf muscle can often go neglected when the common focus for exercise is on the major muscle groups. However, when the calf muscle isn’t happy it will let the body know. Soreness to this area can happen after a night in high heels, running after a long break from exercise, repetitive jumping, and stair climbing. Sometimes the hardest workers need attention too and the calves should not be under-valued. In order to put one foot in front of the other, the calf has to move the body forward. So just because they live behind the leg, doesn’t mean they aren’t worthy of making the to-do list at the gym. 

BLOG 565 HEAD LICE

BLOG 565 HEAD LICE

Tiny little insects can wreak havoc on our scalps, making our head feel itchy and uncomfortable. Children fall victim more to contracting lice, mainly because lice spread directly from one person’s head to another, 0and children are in closer contact to one another in their school and activity environments. Lice are only about the size of a strawberry seed and can have a tan/gray coloring. Females attach their eggs to the scalp and the eggs will hatch in about 6 to 9 days. In 9 to 12 days the lice become mature and c0an live can live for 3 to 4 weeks. The problem is that females can lay up to 10 eggs at a time. Lice become invasive and must be treated immediately to prevent spreading.

Lice do not carry viral or bacterial diseases. It’s the scratching on the head, neck and shoulders that can cause infection.  Sometimes they can be hard to spot.  Lice avoid light but you can spot the eggs (nits). If lice are suspected, it’s important to seek medical attention before starting treatment. Lice can be mistaken for dandruff or residue from hair products used. A doctor will use a magnifying lens to inspect and/or a tool called a Wood’s light to check for eggs (nits).  The light makes the lice show up as a pale blue color. A doctor will recommend using a shampoo that has permethrin (nix) that is toxic to lie. This can be followed by using a lotion to the scalp that contains ivermectin (Sklice). It needs to be rinsed out of dry hair after sitting for 10 minutes. A doctor can also prescribe an oral drug called Ivermectin (Stromectol). A topical prescription called Malathion is also an option as well as Spinosad (Natroba). Body lice is also possible so after shower applying these measures to the body can be taken as well. 

Lice can also be spread indirectly through items such as combs and brushes, pillows, towels, scarves, and hats. It’s important to wash all of these items regardless of if lice are detected on them to decrease the risk of spreading. Sometimes pets can spread lice too, but they cannot survive 0on these animals. We don’t always know when and where lice will strike, and it isn’t a matter of personal hygiene. It’s always a good idea to not share personal items when unnecessary. Children are taught to share so sometimes the lesson can be confusing for young ages. However, always being aware of washing hands, clothes, and not sharing specific items, are good lessons to be learned.

 

 

 

BLOG 564 BACON

BLOG 564 BACON

Bacon is the type of food many of us have a love-hate relationship, knowing the good and bad of eating it. Bacon most popularly comes from pork, but it can be from turkey as well. It is a highly processed meat that undergoes a curing process to achieve the final crunchy, salty, taste that is so well liked.

The curing process involves soaking the meat in nitrates, salt, and sugar. Often, the meat is soaked after it is cured. Because of this process, bacon has a long shelf life and keeps its red color.

The trouble with bacon is that it tastes so good, but from a nutritional and health standpoint, there are some downsides to consider. Bacon is very, very high in salt. Eating an excess amount of salt increases the chances for stomach cancers and high blood pressure. Because bacon is so highly processed, it contains a high number of nitrates and nitrites. When these additives are cooked at high temperatures, they form nitrosamines, which are carcinogens. Eating processed meat has been associated with breast, lung, color and liver cancers.  Some manufacturers do try to lower the number of carcinogens that form by adding erythorbic acid and vitamin C. Bacon is also very high in fat.  The fat in bacon is 50% monounsaturated, 40% saturated, and 10% polyunsaturated. This fat has a lot of cholesterol in it too. Research is debatable in terms of the relationship between high saturated fat and cholesterol causing an increased risk for heart disease. High fat does affect weight management.

Bacon isn’t all bad. In fact, a 3.5 ounce serving of bacon has 37 grams of protein. It contains B1, B2, B3, B5, B6 and B12. Bacon has 53% of the RDA for phosphorus and 89% of the RDA for selenium. It also has iron, magnesium, potassium, and zinc. Different approaches to dieting encourage high fat diets and bacon is a popular option to eat. Keto and carnivore type eating include bacon on their lists of acceptable foods to eat for weight management.

Bacon is a food that is hard to resist, easy to make, add flavor to recipes, and satisfies a wide audience. Being aware of the overall sodium and fat intake we consume each day is important, especially when incorporating foods such as bacon into meals. Turkey bacon would be the healthy alternative. Be aware of all processed meats, read labels, and always thoroughly cook raw meats. Eating bacon in moderation and sticking to portion sizes is the general recommendation for this popular love-hate type of food.

 

 

BLOG 563 KIMCHI

BLOG 563 KIMCHI

One of the most well-known Korean dishes is called kimchi. It is fermented cabbage that originated from the concept that not all vegetables are available and fresh year-round. Some kimchi recipes contain other vegetables as well including cucumber, carrot, radish, beets, spinach, celery, and/or bamboo shoots. It might be seasoned with garlic, onions, ginger, chili peppers, sugar, and/or salt. Besides being a tasty part of many Korean dishes, kimchi also has healthy benefits.

One cup of kimchi only has about 25 calories, 2 carbs, and less than 2 grams of fat. There are also 2 grams of fiber in this serving, vitamin K, folate, iron, riboflavin, niacin, vitamin c B12, and vitamin C. The process of fermentation also helps the body absorb these vitamins and minerals better. Because it is low in calories it can be good food to support weight management.

Kimich is unique because it undergoes lacto-fermentation. The sugar/starch is converted into alcohol using bacteria, yeast, and/or mold. This is what creates sour taste and creates the environment for its health benefits. Probiotics formulate in this environment that are microorganisms with a multitude of positive effects. The probiotics in kimchi can help with constipation, mental health, heart health, skin condition, reduce the risk for certain cancers, and keep the common cold away. These healthy probiotics can help prevent yeast infections.

There are many other benefits kimchi has to offer. The good bacterium in kimchi called Lactobacillus bacterium, can boost immunity. Research has shown it can help slow the ageing process because it reduces inflammation. A specific compound in kimchi called HDMPPA, is what suppresses inflammation.

Some foods that are suggested to pair well with kimchi when being served are Korean dumplings, shrimp fried rice, short ribs, Korean pork, chicken wings, and avocado toast. Kimchi is easy to make at home. Kimchi doesn’t have many downfalls other than its sour taste some many do not prefer. Nutrition doesn’t need to be complicated and sometimes incorporating foods from other cultures can add variety and alternatives to support a healthy lifestyle.