Posts for tag: Healthy

By Dr. Michelle Kim
January 03, 2017
Category: Uncategorized
Tags: Feet   Healthy   Lemont   new year   Lockport   Homer Glen   Burr Ridge   Hinsdale   Plainfield  

A new year can mean a new YOU. This year, keep these tips for your feet in mind to make sure you it’s started on a happy and healthy foot

Moisturize - The winter months bring dry winter air that can take a toll on the skin. Be sure to moisturize your feet daily to help avoid dry, cracked and irritated skin. Continue to moisturize in the summer months as well, but be sure your summer moisturizer contains SPF to further protect your feet from sun damage.

Exercise your feet - Do you experience muscle cramps? Stretching your feet is a great way to avoid this pesky discomfort. Try placing a small towel on the floor and using your toes to pick it up and hold it for 1 second. Repeat this at least 10 times for each foot. Rotating your ankles can also help relax feet. A great exercise to try is sit and point your toes towards you. Do not move your knees. Rotate your  ankles in a circular motion clockwise 10 times and then counterclockwise 10 times.

Massage - Who doesn’t like a foot rub? Not only do they feel good, but they're also a great way to release tension, boost circulation and refresh skin after a long day on your feet. Take a few minutes at the end of your day to massage your feet. Use lotion and take care of  moisturizing at the same time!

Raise your legs - Feet and ankles can swell from sitting too long in one position or if you’ve been on your feet all day. Remember to elevate your legs to reduce swelling. Lay or sit and lift your legs above your heart.

Wear smart shoes -  we all know wearing the best shoe for your foot is sometimes easier said than done, but it is important! Your footwear should always have good arch support and a padded sole. A great way to test your shoes to see if they are supportive enough is to pick it up and try to bend the shoe at the arch. If the shoe bends, it does not provide adequate support. If it resists your pressure, you’re on the right track to a smart shoe.

Get help -  Feet shouldn’t hurt all the time. If you’ve kept up with these tips and you continue to experience persistent foot pain this could be an indication of injury, irritation or illness. Don’t hesitate to schedule a visit to see your podiatrist.

#WeTreatFeetOfAllSizes at DM Foot & Ankle Associates. If you, or someone you know is having foot or ankle troubles, don’t hesitate to see one of our podiatrists today!


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.



Healthy Substitution


Unsweetened Applesauce / Coconut Oil

Wheat/White Flour

Almond Flour / Coconut Flour


Vanilla / Coconut Sugar / Stevia

Chocolate chips

Cacao Nibs

Mayonnaise/ Sour Cream

Non- Fat Greek Yogurt



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!

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!