DMFA Blog

Posts for: March, 2015

By Dr. Michelle Kim
March 26, 2015
Category: Uncategorized

 

March can be Madness on your feet!

Especially, if you’re a basketball player. Athletes are constantly pushing their feet and their bodies to the limit. There is extra pressure being put on their feet at every jump, hop, and sprint. The risk for torn ligaments, stretched muscles, sprains, and broken bones is very high. For this reason, proper shoe gear is a necessity to try and minimize these problems.

 

When selecting athletic footwear it is important to keep these things in mind:

                - Choose a shoe that is right for the sport you are participating in; wrong shoe type can cause                     pain and higher potential for injury.

                - A wide toe box gives room for toes to move. Lack of space can lead to blisters, corns and                   calluses.

                - Lightweight, breathable materials are recommended.

                - Dense, abrasion resistant soles that are low to the ground give better traction & support.

                - Make sure you have a well cushioned mid-sole for a shock absorbing layer.

                - The shoes should bend in the forefoot, and have less bend in the arch – you need added                    support in the arch to keep the foot stable.

                - Must have a firm heel counter that fits snugly.

Ankle sprains are particularly common in basketball but repeated shock and pressure on the foot can lead to inflammations like Achilles Tendinitis, Plantar Fasciitis and Sesamoiditis. To help avoid these problems and others associated with basketball, be sure to be proactive and choose the right shoes to support your feet and to keep you on the court!


We hope that your St. Patrick’s Day shenanigans have been filled with lots of luck, leprechauns, rainbows, and happiness. In keeping with the March theme of National Nutrition Month, we’ve decided to give you some options for keeping your St. Patty’s Day healthy!

Eating healthy doesn’t have to be hard, there are many simple ways to keep your food tasty and healthy at the same time. One of these options is substituting your normal ingredients with some healthier options. With a few simple substitutions during your cooking and baking, you can have a healthy, but still yummy treat, to celebrate St. Patrick’s Day.

 

Ingredient

Healthy Substitution

Butter

Unsweetened Applesauce / Coconut Oil

Wheat/White Flour

Almond Flour / Coconut Flour

Sugar

Vanilla / Coconut Sugar / Stevia

Chocolate chips

Cacao Nibs

Mayonnaise/ Sour Cream

Non- Fat Greek Yogurt

Croutons

Nuts

Bread Crumbs

Rolled Oats

 

These are just a few options to make your food healthier while still keeping that great taste. Have fun with your cooking and HAPPY ST. PATRICKS DAY!


By Dr. Michelle Kim
March 11, 2015
Category: Uncategorized

A healthy lifestyle starts with making choices and learning new ways to eat! Eating healthy doesn’t have to be a drag, by adding new varieties and balancing your meals, eating healthy can be fun.  Breakfast is one of the most important meals of the day; eating breakfast gets you started off on the right foot and can give you the energy you need for your daily activities. Dr. Emini and I love to experiment with new food ideas and if you do too, here’s some of our favorite healthy BREAKFAST recipes for you to try!


 

If you liked these recipes, be sure to pick up our DMFA healthy cookbook at your next appointment! It includes all of our staff’s favorite healthy recipes. Bon appétit!


It doesn’t matter what time of day it is, smoothies are always a quick, healthy solution to getting rid of your hunger. Dr. Kim and I love to have smoothies! In fact, we each make our own unique breakfast smoothie or shake almost every morning. It is a great, healthy way to start our day, and it keeps us nourished, energized and feeling great throughout the day! 

To make your smoothie prep easier, here are some of our favorite smoothie ingredients and tips!

 

 

When blending, the best order to add ingredients is: liquid, veggies, frozen fruit, powder or ad- ins, ice, fresh fruit.

Watch for sugar! We love frozen fruit in our smoothies, but fruit has a lot of sugar, so be sure to keep portion sizes in mind. Consider using berries instead of high sugar fruits.

Start with less liquid! It’s better to have to have less liquid because you can always add more in at the end.  If you have too much liquid you could end up over blending your fruit trying to compensate.

Organic fruit is the way to go! Organic fruit has much more flavor, and is better for you than regular fruit.

You can always substitute regular milk with coconut milk, almond milk, or even water!

Always add ice last! Ice should be one of the last ingredients you add in, if you mix it in earlier, your smoothie could turn out watery. Crushed ice is best.

It is National Nutrition Month, so here at DM Foot & Ankle Associates we are helping to educate our patients on living a healthy lifestyle.  Dr. Kim, myself, and our staff strive to live healthy, well balanced lives incorporating healthy eating habits as well as physical activity. We encourage you to do the same! Stop  in our office this month to pick up a free copy of our DMFA cookbook that contains all of our favorite healthy recipe’s. Enjoy your smoothies!