Geovany Soto and His Os Trigonum

Geovany Soto and His Os Trigonum His Os Trigonum is gone thank goodness! He should be ready to rock and roll by opening day! What is this Os Trigonum latin-sounding thing anyway?? An Os Trigonum is a small extra bone that is connected to the back of one of the bones that make up the ankle. If we have one, it has been there since birth. This bone is meant to fuse to the back to this ankle bone (known as the talus) as we grow, but sometimes it does not and ends up sitting back there, usually well behaved. When a catcher with an Os Trigonum (like Geovany Soto) squats, this bone can get pinched and cause a great deal of pain and swelling in the back of the ankle! The pain can act like Achilles tendonitis and is commonly mistaken for this. When ice, rest and anti-inflammatories don’t help, the options are to put the foot in a big black surgical boot for a while (not an option when the Rangers need him ASAP!) or to take the bone out! The surgery itself involves an incision between the outside of the Achilles and the ankle bone. The bone is carefully shelled out and the skin is sewn up!

That is it pretty much! Recovery is much quicker that an Achilles tendon surgery and the relief is outstanding! He is no worse for the wear without this extra bone and the Rangers are all the better because of it (one can only hope)!

Healthy Chocolate?

I just had to share since I love chocolate!!! -Dr Crane

Chocolate is Not Just for Lovers

By Susan Kitchen (Borrowed from USA Triathlon newsletter 2/11/14)

Who doesn’t crave chocolate once in a while? And it’s almost Valentine’s day, so chocolate seems to be everywhere!!! Chocolate can actually be good for you, but don’t just grab a chocolate heart and think you are eating healthy! Not all chocolate is created equal. Dark chocolate packs the biggest health punch compared to milk and white chocolate.

The secret behind dark chocolate’s powerful punch is the cacao bean, rich in a plant-based organic compound called flavonoids. Flavanols, the primary type of flavonoid in cocoa and chocolate, have powerful antioxidant properties responsible for providing numerous health benefits. The downside is cacao by itself is unappetizing with its chalky and bitter flavor. Once milk, butter and sugar are added chocolate gets its yummy, creamy taste we have come to crave. However, the processing of chocolate takes out the flavanols negating the health benefit of cacao.

Here’s the secret, so listen up! Dark chocolate containing at least 70 percent cacao (or cocoa, which is the cacao bean ground and roasted) has higher amounts of flavanols, providing powerful antioxidant benefits.

7 Health Benefits of Dark Chocolate

Boosts Heart Health
Cocoa’s flavanols improve blood flow with anti-clotting and blood thinning properties that work similar to aspirin. The increased blood flow provides an increased flexibility in the veins and arteries, helping to decrease blood pressure. Chocolate eaters benefit from lower LDL (bad) cholesterol and an overall lower risk of heart disease and stroke.

Improves Brain Function
The boost of blood flow to the brain assisted by cocoa’s flavanol improves cognitive function increasing one’s ability to focus better on tasks. In studies with mentally impaired people over 70 years old, cocoa has been shown to improve cognitive function. 

Fights Cancer and Aging
Dark chocolate is rich in antioxidants, which help to clear the body of free radicals causing oxidative damage to cells. Free radicals are known to speed up the aging process, and they’re linked to cancer. Antioxidant-rich foods help protect the body against cancer and keep it looking younger.

Decreases Insulin Resistance
Dark chocolate keeps blood vessels healthy, improving circulation and protecting against Type 2 diabetes. Flavanols help your cells function normally and improve insulin sensitivity, thus reducing the risk for diabetes.

Helps Relieve Stress
As it turns out, emotional eating (in small quantities) might not be so bad for you after all! Studies show that anxious people who ate 1 ounce of dark chocolate a day for two weeks had significantly improved cortisol levels. This can be tied into the increased blood flow to the brain, which helps improve mood. Maybe chocolate does cure a broken heart!

Aids in Sun Protection
Flavanols offer some protection from UV sun damage by increasing blood flow, skin density and hydration. One study showed that subjects who ate chocolate consistently for three months took longer to burn than non-dark chocolate eaters. 

Reduces Cravings
With the cacao bean providing fiber, dark chocolate increases satiety versus lighter colored chocolates. Research shows that dark chocolate lessens cravings for sweet, salty and fatty foods.

How to Choose the Best Dark Chocolate:

1. Make sure cocoa or bittersweet chocolate is the first ingredient on the food label, not sugar

2. Stick with chocolate that has at least 70 percent cacao

3. Avoid if it is processed with alkali (neutralizing natural acidity)

4. Look out for “dutching,” which means processed with alkali (a process that takes out the flavanols)

5. Avoid if soy lecithin is genetically modified

Recommended Dark Chocolate Brands:

1. Ghirardelli Intense Dark: 72% and 86% Cacao

2. Godiva: 72% Cacao

3. Lindt: 70%, 85%, 90% and 99% Cacao

4. Green & Blacks: 70% and 85% Cacao

5. Moser Roth: 70% and 85% Cacao

Chocolate Bars That Don’t Make the Cut (Sorry!):

1. Hershey’s Special Dark: Processed with alkali, high in sugar

2. Dark Chocolate M&M’s: Vague ingredient list, high in sugar, more like candy than dark chocolate

3. Milky Way Midnight: Processed with alkali, more sugar than cacao

4. Dove Dark Chocolate: Processed with alkali, more sugar than cacao

5. Nestle Dark Hot Chocolate: Processed with alkali, loaded with sugar and trans fat

So girls, enjoy the guilty pleasures of dark chocolate in small portions (about 1 ounce per day) while reaping the health benefits too!

Happy Valentine’s Day!

Rash or Athlete's Foot Fungus?

Around 70% of the population will suffer from athlete’s foot at some time in their lifetime! Athlete's foot is the layman’s term used for tinea pedis, which is a very common skin condition that usually affects the sole of the foot and the skin between the toes. It is usually a scaly, red, itchy eruption and occasionally may be weepy and oozing. It affects the feet of all people, not just athletes. Although it is frequently caused by a fungal infection, it can also have an overlying bacterial infection that can become dangerous.

The dermatophyte family of fungus causes athlete's foot; and these can be contracted in many locations, including gyms, locker rooms, swimming pools, nail salons, and from contaminated socks and clothing. The fungi can also be spread directly from person to person by contact. Most people acquire fungus on the feet from walking barefoot in areas where someone else with athlete's foot has walked. Some people are simply more prone to this condition while others seem relatively resistant to it.

Without the proper environment (warmth and moisture), the fungus may not easily infect the skin. Fungus loves the winter when we spend most of our time in socks and sweaty shoes!

To avoid getting athlete’s foot fungus, there are some simple things that you can do:
1.   keep your feet clean and dry,
2.   avoid prolonged moist environments,
3.   use socks in airport security lines,
4.   remove shoes periodically and allow the feet skin to "breathe,"
5.   avoid walking barefoot, especially in public areas like swimming pools and gyms,
6.   avoid contact with known infected people,
7.   avoid soaking and contaminated tool usage at nail salons
8.   Disinfect old shoes and periodic weekly or monthly sprinkling of antifungal foot powder into shoes can also be helpful.
9.   It is imperative to take your own nail instruments, including nail files, to any public nail salon, unless you know the salon practices strict instrument sterilization and/or uses all disposable supplies.

Make athlete’s foot fungus take a hike! Disinfect your shoes regularly and make sure to wear moisture wicking socks this winter!