Elite Foot Care Center — Your family’s first choice for podiatry in Tulsa!

Same Day Emergency Appointments Available For an explanation of various common afflictions of the foot or ankle, please use the links from this reference page.

Dr. Stoller keeps up with current research on common foot and ankle conditions.

Ankle Sprains — Ankle sprain symptoms vary depending on severity. Often, the ankle Is tender, swollen and discolored. The ankle can be quite painful to touch. Walking is usually hampered and may become difficult depending on the severity of the sprain. A feeling of instability may occur, especially in severe ankle sprains when ligaments are torn. Arthritic Disorders — Joint stiffness, pain or tenderness, swelling and/or redness that persists for more than two weeks-all may signal arthritis. Any of 100 forms of arthritis can damage our bodies, especially the joints, gradually wearing away protective cartilage where the bones meet to make a joint. The force our body weight generates on the toe and ankle joints makes them particularly susceptible to arthritis. Bunion Deformities — In the front of the foot, the joint at the base of the great toe is the most complex. Here the bones, tendons and ligaments work together to transmit and distribute the body’s weight, especially during movement. Should this joint become abnormally stressed over an extended period of time, a bunion deformity may result.

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Common Foot Problems — When functioning properly, your feet handle all of the demands you place upon them without discomfort.

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When discomfort occurs, rapid treatment usually results in complete healing and a return to full function. Common foot ailments include Ingrown Toenail, Corns and Calluses, Hammer Toe, Warts, Bunion, Flat Feet, Heel Pain (Plantar Fasciitis), and Ankle Sprain. Diabetic Foot Problems — Foot problems in persons with diabetes are usually the result of three primary factors: neuropathy, poor circulation, and decreased resistance to infection. Also, foot deformities and trauma play major roles in causing ulcerations and infections in the presence of neuropathy or poor circulation. Digital Disorders — Corns, Calluses and Pain May Indicate Joint Problems Many disorders can affect the joints of the toes, causing pain and preventing the foot from functioning as it should. People of all ages can have toe problems, from infants born with deformities, to older adults with acquired deformities.

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Gout — Gout is a form of arthritis that occurs as a result of the build-up of uric acid in the body and the joint fluid (hyperuricemia). This accumulation of uric acid typically occurs when the body has difficulty processing certain protein substances called purines (PURE-EENS) that are found naturally in our diets. Hallux Rigidus — One problem that afflicts the big toe is called hallux rigidus, a condition where movement of the toe is restricted to varying degrees. This disorder can be very troubling and even disabling, since we use the all-important big toe whenever we walk, stoop down, climb up, or even stand. Heel Disorders — Sharp pain, aching or stiffness on the bottom of one or both heels is a very common ailment. The pain is often at its worst upon awakening in the morning (or after sitting down for an extended period and then resuming activity), causing hobbling or limping for a few minutes before a comfortable stride can be resumed. As weight continues to be applied during walking or standing, mild or severe pain may persist. Intermetatarsal Neuromas — An intermetatarsal neuroma (IMN) is any irritative process of the common digital nerve branch that supplies the plantar (bottom) of adjacent toes. It most frequently involves the nerve that supplies sensation to adjacent sides of the third and fourth toes, but can also affect other toes of the foot. Nail Disorders — All or a portion of the nail plate can be damaged when the feet are injured or abused. Nail problems are commonly caused by improper trimming, minor injuries or repeated trauma. Some nail disorders can also be congenital. Shoes and Foot Health — Shoes are an important part of your clothing, comfort, and fashion. Selecting the appropriate shoe for a specific activity and having it fit properly are the key elements for comfort, function and safety.

Have you ever wondered why there is no nutritional recommendation for added sugar in your diet?  There are recommendations for sodium, fat, fiber, and other nutrients, but not sugar.  That’s because added sugar is not considered a nutrient. It has no nutritional value.  The average American consumes 22 teaspoons of added sugar a day. Added sugar in the diet leads to obesity, diabetes, heart disease, gout and increased risk of cavities.  The American Heart Association released recommendations for added sugar in 2009:

• Children-3-4 teaspoons per day
• Women/Adolescent girls-6 teaspoons per day
• Men/Adolescent boys-9 teaspoons per day

Food labels can be confusing so a way to understand is to know that 4 grams of sugar = 1 teaspoon,  24 grams of sugar = 6 teaspoons (100 calories), 36 grams = 9 teaspoons (150 calories). Some of the worst culprits of added sugar are:

• Soda, juice and sports drinks.  The average 12 ounce can of soda has 10 teaspoons of sugar and 150 calories. A 12 ounce glass of orange juice has the same amount of sugar and calories as the soda!  Although sports drinks vary in their sugar content, they are loaded with sugar. The primary source of hydration for athletes should be water.
• Ready to eat cereal and bars.  Although the first ingredient may not be sugar, most cereals and bars use multiple forms of sugar in their products.  Look for cereals and bars that have 5 grams or less of sugar per serving.
• Bakery and bread products. For taste, texture and shelf life, packaged baked goods and breads are loaded with added sugar.
• Condiments and spreads.  Ketchup and peanut butter are two of the biggest offenders that have high fructose corn syrup.  Look for natural versions that have no added sugar. The only ingredient in peanut butter should be peanuts and salt!

The easiest ways to avoid added sugar in your diet:

• Keep all beverages calorie free.  Water is the best natural hydrator.  If you want added zing, add some lemon, lime, mint or ginger. Stay away from soda and juice.
• Eat fruit, don’t drink your juice!  You will get all the benefit of the fiber and you will have the added benefit of feeling full longer.
• Bake your own cakes and cookies and look for reduced calorie recipes.  Stay away from pre-packaged baked goods. When you make your own desserts, you will always use less added sugar.
• Become a sugar detective. Know the different names that sugar goes buy: sucrose, agave, brown sugar, cane crystals, cane sugar, corn sweetener, corn syrup, fructose, fruit juice, glucose, high fructose corn syrup, honey, malt syrup, maple syrup, molasses, raw sugar, syrup, dextrose, invert sugar, ethyl maltol, date sugar, lactose, beet sugar, barley malt and , maltose.

A word about artificial sweeteners.  Although it is tempting to use artificial sweeteners to replace those sodas, candies, processed foods and treats you love, they are not the panacea they appear to be.  The Journal of Behavioral Neuroscience has shown conclusively that using artificial sweeteners not only does not prevent weight gain, but induces a whole set of physiological and hormonal responses that actually make you gain weight. Your best bet is to stay away from artificial sweeteners (or use them sparingly) and eat whole, unprocessed foods whenever possible.

Pomegranate Poached Pears

From EatingWell:  Fall 2003, November/December      Makes: 4 servings Active Time: 30 minutes Total Time: 1 1/4 hours

• 4 ripe, firm Bosc pears
• 1 1/2 cups pomegranate juice
• 1 cup sweet dessert wine, such as Muscatel or Riesling
• 1/2 cup pomegranate seeds, (1/2 large fruit; see Tip)

1. Peel pears, leaving them whole and stems intact. Slice off the bases so the pears will stand upright. Use an apple corer to remove cores, if desired, working from the base up.
2. Place the pears on their sides in a large saucepan or small Dutch oven. Pour pomegranate juice and wine over the pears. Bring to a simmer over medium-high heat. Cover, reduce heat to low and simmer gently until the pears are tender when pierced with the tip of a sharp knife, 30 to 45 minutes. Turn very gently once or twice as they cook so they color evenly. Using a slotted spoon, transfer the pears to a shallow bowl and set aside.
3. Boil the poaching liquid over high heat until the sauce is reduced to 1/2 cup, 15 to 20 minutes.
4. To serve, spoon 1 tablespoon sauce onto each of 4 dessert plates. Place a pear upright on each plate. Drizzle remaining sauce over each pear and sprinkle pomegranate seeds around it.

• Make Ahead Tip: Prepare through Step 3. Cover and refrigerate pears in sauce for up to 2 days. Serve at room temperature.
• Tip: Fill a large bowl with water. Hold the pomegranate in the water and slice off the crown. Lightly score the fruit into quarters, from crown to stem end. Keeping the fruit under water, break it apart, gently separating the plump seeds from the outer skin and white pith. The seeds will drop to the bottom of the bowl and the pith will float to the surface. Discard the pith. Pour the seeds into a colander. Rinse and pat dry.

Per serving: 303 calories; 4 g fat ( 1 g sat , 2 g mono ); 6 mg cholesterol; 53 g carbohydrates; 0 g added sugars; 2 g protein; 7 g fiber; 22 mg sodium; 559 mg potassium.          

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There are so many detox diets available now with the promise of everything from miracle weight loss and glowing skin to the release of built up toxins and decreased stress. The only thing these diets will really help you lose is your hard earned money.  Many of the juice cleanses available are loaded with sugar, calories (upwards of 800 calories per bottle in some cases) and sodium. Detox diets have the risk of  vitamin deficiencies, blood sugar problems, anemia and heart irregularities, among other health concerns. Our bodies have an amazing natural detoxification system: the lungs, liver, kidneys and skin. When we go to the bathroom (poop and pee) and sweat, we are naturally detoxing.  On a daily basis our bodies are hard at work detoxing and filtering what we eat and drink.  The best way to stay healthy and detox….stay well hydrated with water and consume a well rounded diet with vegetables, fruits, whole grains, lean protein and healthy fat, stay away from processed foods as much as possible, limit alcohol and move your body! Instead of looking for quick fixes, spend every day taking care of your body and you won’t have to worry about detoxing-your body will be doing all the hard lifting for you, and your wallet will thank you too!      

Quick Broiled Salmon with Vegetables

  Ingredients

• 4 (6-ounce) salmon fillets (about 1 inch thick)
• 3/8 teaspoon kosher salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1 cup sliced red bell pepper
• 1 cup vertically sliced onion
• 1 cup snow peas, trimmed
• 2 tablespoons rice vinegar, divided
• 2 tablespoons lower-sodium soy sauce
• 1 1/2 tablespoons honey
• 1 tablespoon water
• 2 teaspoons canola oil
• 2 teaspoons sambal oelek (ground fresh chile paste)
• 1/2 teaspoon cornstarch
• 3 garlic cloves, sliced
• 2 (1/2-inch) pieces fresh ginger

Preparation

1. 1.

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   Preheat broiler to high.

2. 2. Place a jelly-roll pan in oven; preheat pan for 5 minutes. Sprinkle fillets evenly with 1/4 teaspoon salt and 1/4 teaspoon black pepper.

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   Arrange fillets, skin sides down, on pan. Broil fish 5 minutes.

3. 3. Combine remaining 1/8 teaspoon salt, remaining 1/4 teaspoon black pepper, bell pepper, onion, snow peas, and 1 tablespoon vinegar in a medium bowl. Arrange the bell pepper mixture on pan with fish; broil 3 minutes.
4. 4. Combine the remaining 1 tablespoon rice vinegar, soy sauce, and remaining ingredients in a microwave-safe bowl. Microwave at HIGH 2 minutes. Stir; let stand 5 minutes. Discard ginger pieces. Serve sauce with fish and vegetables.

Adam Hickman, Cooking Light SEPTEMBER 2013  Recipe Time Hands On: 20 Minutes Total: 20 Minutes

Nutritional Information

Amount per serving