Toe Separation with Midfoot Mobility We spend most of our day in a narrow shoe with a limiting toe box, so at the end of the day, you need to give your toes some separation and your foot some mobility. Separate your toes using your fingers and move your foot up and down, forwards and backward to get some mobility in that midfoot that has been restricted by your shoes all day. Foot Stability We want good dexterity in our toes and most times our toes are stuck inside a narrow toe box so our feet can’t move. To combat that, we first want a stable foot to create a stable arch. Grab a quarter to put it under the ball of the foot at the base of your big toe so you know you are keeping weight on that part of your foot. From here you can lift and hold your arch, lift and lower your toes, and splay your toes, all to create more strength and stability in the foot. Dr. Danielle Litoff DPT is a Doctor of Physical Therapy and Health Coach at Battle Born Health in Reno, NV. Her practice focuses on the principles of modern, proven medicine, delivered with an old-fashioned commitment to patient care and one-on-one relationships. For more wellness tips, visit her blog where she writes about various topics of nutrition, health, and physical therapy." https://www.battlebornhealth.com/ https://www.facebook.com/battlebornhealth/ https://www.instagram.com/battlebornhealth/ Gastroc and Soleus Muscle Strengthening Foot and ankle strengthening for hikers, walkers, and runners is crucial to prevent injury, and this exercise helps strengthen the muscles that propel you forward. By using quarters, you will be sure to keep your foot in the proper position and move your body straight up and down making sure you are not just shifting your weight forward. Foot Position with a Lunge When doing exercises like lunges, we want to pay good attention to our foot position. Foot position affects the overall alignment of the body, so it is really important to keep our feet aligned as we build strength. Maintain an arch and pressure with your big toe on the band to wake up those deep foot muscles Toe Alignment to Avoid Bunions Most people’s toes turn inward due to narrow shoes and that can create bunions. This can be avoided by creating toe alignment and pulling our big toes away from our other toes. All you need is a thick rubber band (like the ones that come on broccoli) and place that around your two big toes and maintain that alignment as you do some heel raises.
By Bernadine Otto The Essential Guide to Using Sun Tan Lotion
Why Sun Protection Matters As the sun's rays beat down, protecting your skin becomes more important than ever. Suntan lotion, or sunscreen, is a crucial tool in preventing skin damage, premature aging, and skin cancer. Whether you're heading to the beach, hiking in the mountains, or simply spending time outdoors, understanding how to effectively use sun tan lotion can keep your skin healthy and glowing. How Sun Tan Lotion Works Suntan lotion protects your skin by absorbing, reflecting, or scattering sunlight. It contains active ingredients that shield the skin from the harmful effects of ultraviolet (UV) radiation. There are two main types of UV radiation: UVA Rays: These penetrate deep into the skin and contribute to premature aging and skin cancer. UVB Rays: These cause sunburn and play a key role in developing skin cancer. Choosing the Right Sun Tan Lotion When selecting a sun tan lotion, consider the following factors: SPF (Sun Protection Factor): SPF indicates the level of protection against UVB rays. Choose a sunscreen with at least SPF 30 for adequate protection. Higher SPF provides more protection but should be reapplied just as frequently. Broad-Spectrum Protection: Ensure the sunscreen offers broad-spectrum protection, meaning it shields against both UVA and UVB rays. Water Resistance: If you plan on swimming or sweating, opt for a water-resistant formula. However, remember that waterresistant does not mean waterproof, and reapplication is necessary.
How to Apply Sun Tan Lotion Proper application is key to effective sun protection. Follow these steps to ensure you're fully covered: Apply Generously: Use about one ounce (a shot glass full) to cover your entire body. Don't skimp on sunscreen; inadequate application reduces its effectiveness. Apply Early: Apply sunscreen 15-30 minutes before sun exposure to allow it to fully absorb into your skin. Reapply Frequently: Reapply every two hours, or more often if you're swimming, sweating, or toweldrying. Even water-resistant sunscreens need reapplication after water exposure. Don't Miss Spots: Pay attention to commonly missed areas like the ears, neck, the tops of feet, and the back of your hands. Use a lip balm with SPF to protect your lips. Check Expiration Dates: Sunscreen loses its effectiveness over time. Check the expiration date and replace old products. Formulation: Sunscreens come in various forms, including lotions, creams, gels, sprays, and sticks. Choose one that suits your skin type and activity level. For example, lotions are great for dry skin, while gels are suitable for oily skin.
Using sun tan lotion is a simple yet powerful way to protect your skin from the harmful effects of the sun. By choosing the right product and applying it correctly, you can enjoy your time outdoors while keeping your skin safe and healthy. Remember, consistent and thorough sun protection is the key to maintaining beautiful, youthful skin for years to come. Tips for Enhanced Sun Protection In addition to using sun tan lotion, consider these tips to maximize your sun protection: Seek Shade: Stay in the shade, especially during peak sun hours (10 a.m. to 4 p.m.), when UV rays are strongest. Wear Protective Clothing: Long-sleeved shirts, wide-brimmed hats, and sunglasses provide additional protection. Look for clothing with an ultraviolet protection factor (UPF) rating for added security. Avoid Tanning Beds: Tanning beds emit harmful UV radiation that can damage your skin and increase the risk of skin cancer. Be Cautious on Cloudy Days: UV rays can penetrate clouds, so apply sunscreen even on overcast days. Bernadine Otto is a Certified Transformational Nutrition Coach & an EFT Practitioner and the Managing editor of The Live, Love, and Eat Magazine. She helps women to make peace with food, cravings, and emotional eating by using a technique called The EFT Tapping Method for Weight Loss and Cravings. She also works with women who are tired of dieting, and women who have a negative body image. My approach is not to focus on calories or the scale but to find the root cause so my clients can have the happy, healthy life that they deserve. https://www.bernadineisthebodyshrink.com/ https://www.liveloveandeatmagazine.com/ https://www.instagram.com/dienkie1
RECIPES FOR Healthy F O U R T H O F J U L Y
The Ingredients Cottage Cheese Mint leaves fresh-squeezed orange juice 2 cups sliced strawberries, diced peaches, blueberries, raspberries, kiwi, halved cherries, etc. (you can use different kinds of fruit) The Method On a plate slice watermelon into triangles. Add fruit, cottage cheese, and fresh-squeezed orange juice. Top with mint leaves. Watermelon Pizza is the perfect treat for a hot summer day or for the 4th of July Watermelon Pizza
6 Bananas (Frozen is best) 16 oz package of strawberries (or small bag of frozen strawberries) 1 can of coconut cream 1 heaping teaspoon of blue spirulina The Method Blend all of the strawberries with half of a banana and 1/3 of the coconut cream. Pour the strawberry smoothie on the bottom of a clear cup or mason jar, filling no more than 1/3 of the cup. Blend the rest of the bananas and coconut cream together. Pour the white smoothie mixture slowly over the red layer in your cups, leaving ½ of the white smoothie mixture in the blender. Return the blender reservoir with the remaining smoothie mixture back onto your blender base and add in blue spirulina smoothie. The Ingredients Red, white and blue 4th of July smoothie
The Ingredients 1 lb. ground turkey 1 tablespoon bread crumbs 2 cloves garlic, minced 1 tbsp. Worcestershire sauce 2 tbsp. freshly chopped parsley Kosher salt Freshly ground black pepper 1 tbsp. extra-virgin olive oil Hamburger buns Lettuce Sliced tomatoes Mayonnaise The Method In a large bowl, mix together turkey, egg, garlic, Worcestershire sauce, and parsley, then season with salt and pepper. Form mixture into four flat patties. Add to a medium skillet over medium heat, and heat oil. Add patties and cook until golden and cooked through, 5 minutes per side. Serve on a bun with desired toppings. Turkey Burger
Try Cheesecake Dip, Marshmallow Cream Cheese, or even Chocolate Hummus to dip these skewers in! Ingredients Strawberries Oranges, you can leave the peel on or take it off. Kiwi: Peel and cut Blackberries Red Grapes that are firm and crunchy. Green Grapes Blueberries Wooden Skewers: Use new wooden skewers to avoid cracks or splinters. The Method Using a skewer thread the strawberries, orange slices, kiwi, blackberries, grapes, and blueberries. Enjoy with your favorite sauce Fruit Skewers
“Summer brings the promise of lazy days, sunny skies, and breezy visits to the beach.”— Anonymous