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Curing Heel Pain at Home; Plantar Fasciitis

Monday, September 13, 2010

I posted a "Help Needed" thread on 3 teams awhile back for curing heel pain at home, & got lots of good answers.

Unemployed with no insurance, so going to the doctor was out of the question.

I wanted to say thank you to everyone, and post a summary of answers of what worked for others, and post what I found out when I researched.

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1. Footwear recommendations
I don't own any of these, had never heard of these, thanks!, and will have to check them out.
* Cowboy boots worked for a team member, suggested by her Chiropractor; for why they work see
www.ehow.com/way_5332801_home-remedi
es-heel-spurs.html

(or other shoes with one-inch heels to shift your weight forward)
* Z-coil shoes, worked for team member
* Skechers Shape Ups shoes, worked for team member's uncle, bonus: helped more than just his feet
* A special boot worn at night in bed (prescription I think)
*Spenko insoles recommended by pediatrist worked for team member

2. Calcium Deficiency as Root Cause
* Schiff Calcium-Magnesium in evening highly recommended
* Coral Calcium in evening highly recommended
* Calcium & Magnesium by Country Life Trans Mins highly recommended for absorption due to dif kinds of calcium included, take in evening

I researched the calciums, forms and dosages, and started taking Jarrow Formulas CalMag, a vegan formula (no I'm not a veggie), it has the recommended 2:1 ratio of cal to mag, the recommended Vit D included, and has the recommended forms of each mineral (some don't dissolve, some don't absorb, aspartates-and-tites should be stayed away from), and was on sale when I bought it so I bought a bunch to last. It knocks me out, if anyone needs a sleeping aid this is it, naturally.
www.swansonvitamins.com/JR078/ItemDe
tail?n=0


During research I learned some CalMag formulas are to be taken WITH meals, some are to be taken on empty stomach BETWEEN meals, and before bed on empty stomach; it depends on the formula you get because of the form of minerals they used, so read the label before you buy if it's important to you as to when/how you take it.

Don't buy one with magnesium oxide, it is the cheap form of magnesium so it's found very commonly in supplements, but it doesn't absorb well. Magnesium bicarbonate, magnesium oxide and magnesium carbonate are the least readily absorbed forms.

It goes without saying the best and most natural way to get your calcium and magnesium is from food. If you are deficient, that may be an indication (HELLO!) of other things that need to be changed in your life, such as your diet. I'll list the foods at the end, since the lists are long. So my heel pain I personally took as a wake up call, when I found out calcium deficiency was a root cause. I have never like dairy products. I went through all my supplements, sure I was already taking some (taking plenty), and verified what I thought I was taking, I WAS NOT, plus I was taking the wrong forms that don't absorb (before this I didn't know the difference so I didn't know any better).

3. Soak feet in hot Epsom salts water

4. Roll different things beneath the foot, one team member said takes a while and may hurt *%)&(*&@! at first; others confirmed this really worked:
* frozen can of soup
* frozen can of pop (I'm guessing frozen water bottle would work)
* golf ball
* tennis ball

5. www.ehow.com/way_5332801_home-remedi
es-heel-spurs.html

Home Remedies for Heel Spurs
* Massage with thumbs (also see #4 above)
* Heat 15-20 mins twice a day with heating pad (goes with #3 above)
* Avoid going barefoot, wear shoes or boots with one-inch heels instead (goes with #1 above)
* Elevate your feet higher than your heart to reduce swelling and inflammation, at night sleep with feet propped up on pillows, at night sleep with prescription boot thingie on foot.
* Water aerobics recommended.

6. There is a Plantar Fasciitis SparkTeam
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10789


Best Food Sources of Calcium:
Personally I'd only be eating the nuts, fruit and non-soy plants listed below, but this list is for everyone. Spread these foods (& your cal mag supplements if you take them) throughout the day as the body can only absorb 500 mgs calcium at a time.

Plain yogurt, nonfat (13 g protein/8 oz), 8 oz 452 mg, 127 calories
Romano cheese, 1.5 oz 452 mg, 165 calories
Pasteurized process Swiss cheese, 2 oz 438 mg, 190 calories
Plain yogurt, lowfat (12 g protein/8 oz), 8 oz 415 mg, 143 calories
like natto (fermented soy products: 380 mg per cup)
Soy beverage, calcium fortified, 1 cup 368 mg, 98 calories
rhubarb (348 mg per cup)
Fruit yogurt, low fat (10 g protein/8 oz), 8 oz 345 mg, 232 calories
Swiss cheese, 1.5 oz 336 mg, 162 calories
Ricotta cheese, part skim, 1/2 cup 335 mg, 170 calories
Sardines canned w/the bones, Atlantic, in oil, drained, 3 oz 325 mg, 177 calories
Pasteurized process American cheese food, 2 oz 323 mg, 188 calories
Provolone cheese, 1.5 oz 321 mg, 150 calories
Mozzarella cheese, part skim, 1.5 oz 311 mg, 129 calories
Cheddar cheese, 1.5 oz 307 mg, 171 calories
Fat free (skim) milk, 1 cup 306 mg, 83 calories
Milk skim and low fat, 1 cup 300
Spinach, frozen, Boiled, 1 cup, 291 mg
1% low fat milk, 1 cup 290 mg, 102 calories
Low fat chocolate milk (1%), 1 cup 288 mg, 158 calories
Reduced fat chocolate milk (2%), 1 cup 285 mg, 180 calories
2% reduced fat milk, 1 cup 285 mg, 122 calories
Buttermilk, low fat, 1 cup 284 mg, 98 calories
Chocolate milk, 1 cup 280 mg, 208 calories
Whole milk, 1 cup 276 mg, 146 calories
Yogurt, plain, whole milk (8 g protein/8 oz), 8 oz 275 mg, 138 calories
Tofu set with calcium, 1/2 cup 258
Ricotta cheese, whole milk, 1/2 cup 255 mg, 214 calories
Tofu, firm, prepared with nigarib , 1/2 cup 253 mg, 88 calories
Yogurt, 1 cup average of low-fat brands 250
turnip greens (249 mg per cup)
dried uncooked figs (241 mg per cup)
Orange juice - calcium fortified, 8 ounces 240
Blue cheese, 1.5 oz 225 mg, 150 calories
swiss cheese (224 mg per ounce)
Ready-to-eat cereal - calcium fortified, 1 cup 200
Mozzarella cheese, whole milk, 1.5 oz 215 mg, 128 calories
Black eye peas, boiled, 1 cup, 211 mg
tempeh (184 mg per cup)
Mozzarella cheese - part-skim, 1 ounce 182
Pink salmon, canned, with bone, 3 oz 181 mg, 118 calories
Collards, cooked from frozen, 1/2 cup 178 mg, 31 calories
pinto beans (172 mg per cup)
Molasses, blackstrap, 1 Tablespoon 172 mg, 47 calories
Ricotta cheese - part-skim, 1/4 cup 169
Cheese food, pasteurized American, 1 oz, 162 mg
Bread - calcium fortified, 160
Trail mix (nuts, seeds, chocolate chips), 1 cup, 159 mg
miso (157 mg per cup)
Muenster cheese, 1.5 oz 305 mg, 156 calories
Baked beans, canned, 1 cup, 154 mg
Spinach, cooked from frozen, 1/2 cup 146 mg, 30 calories
Parmesan cheese, 2 tablespoons 138
cottage cheese,1% milk fat, 1 cup, 138 mg
Soybeans, green, cooked, 1/2 cup 130 mg, 127 calories
Navy beans, 1 cup cooked 128
Turnip greens, cooked from frozen, 1/2 cup 124 mg, 24 calories
Ocean perch, Atlantic, cooked, 3 oz 116 mg, 103 calories
Feta cheese, 1.5 oz 210 mg, 113 calories
Cowpeas, cooked, 1/2 cup 106 mg, 80 calories
Oatmeal, plain & flavored, instant, fortified, 1 packet, prepared 99 to 110 mg, 97 to 157 calories
White beans, canned, 1/2 cup 96 mg, 153 calories
Green peas, boiled, 1 cup, 94 mg
Kale, cooked from frozen, 1/2 cup 90 mg, 20 calories
Okra, cooked from frozen, 1/2 cup 88 mg, 26 calories
Soybeans, mature, cooked, 1/2 cup 88 mg, 149 calories
Blue crab, canned, 3 oz 86 mg, 84 calories
Beet greens, cooked from fresh, 1/2 cup 82 mg, 19 calories
Pakchoi, Chinese cabbage, cooked from fresh, 1/2 cup 79 mg, 10 calories
Clams, canned, 3 oz 78 mg, 126 calories
Dandelion greens, cooked from fresh, 1/2 cup 74 mg, 17 calories
Rainbow trout, farmed, cooked, 3 oz 73 mg, 144 calories
Oranges, 1 cup, 72 mg
Almonds, 1 oz (24 nuts), 70 mg
canned pumpkin (64 mg per cup)
cooked broccoli (62 mg per cup)

The below listings are based on a 100 gram serving of each (the equivalent of 3.53 ounces), listed in a descending order from the highest amount of calcium to the lowest amount of calcium in mg, followed by magnesium in mg.
Spices, celery seed, 1767, 440
Seeds, sisymbrium sp. seeds, whole, dried, 1633, 314
Spices, dill seed, 1516, 256
Spices, poppy seed, 1438, 347
Spices, fennel seed, 1196, 385
Sesame seeds, 975, 351
Spices, cumin seed, 931, 366
Spices, coriander seed, 709, 330
Spices, caraway seed, 689, 258
Tofu, raw, firm, prepared with calcium sulfate, 683, 58
Spices, anise seed, 646, 170
Seeds, chia seeds, dried, 631, ?
Spices, mustard seed, yellow, 521, 298
Winged beans, mature seeds, raw, 440, 179
Sesame butter, tahini, 426, 95
Soybeans, mature seeds, raw, 277, 280
Nuts, almond butter, plain, without salt added, 270, 303
Nuts, almonds, 248, 275
Peppermint, fresh, 243, 80
Beans, white, mature seeds, raw, 240, 190
Dill weed, fresh, 208, 55
Spearmint, fresh, 199, 63
Flax seed, 199, 362
Soybeans, green, raw, 197, 65
Beans, kidney, california red, mature seeds, raw, 195, 160
Milk, sheep, 193, 18
Turnip greens, raw, 190, 31
Dandelion greens, raw, 187, 36
Beans, french, mature seeds, raw, 186, 188
Basil, fresh, 177, 64
Spices, fenugreek seed, 176, 191
Nuts, brazilnuts, dried, unblanched, 176, 225
Beans, great northern, mature seeds, raw, 175, 189
Beans, small white, mature seeds, raw, 173, 183
Seaweed, kelp, raw, 168, 121
Beans, yellow, mature seeds, raw, 166, 222
lotus seeds, 163, 210
Tofu, firm, prepared with calcium sulfate and magnesium chloride, 162, 46
Arugula, raw, 160, 47
Beans, navy, mature seeds, raw, 155, 173
Mothbeans, mature seeds, raw, 150, 381
Seaweed, wakame, raw, 150, 107
Collards, raw, 145, 9
Figs, dried, uncooked, 144, 59
Beans, kidney, all types, mature seeds, raw, 143, 140
Mungo beans, mature seeds, raw, 138, 267
Parsley, raw, 138, 50
Yardlong beans, mature seeds, raw, 138, 338
Kale, raw, 135, 34
Milk, goat, 133.500, 13.970
Mung beans, mature seeds, raw, 132, 189
Beans, kidney, royal red, mature seeds, raw, 131, 138
Beans, pink, mature seeds, raw, 130, 182
Wasabi, root, raw, 128, 69
Beans, cranberry (roman), mature seeds, raw, 127, 156
Beans, black, mature seeds, raw, 123, 171
Milk, nonfat, 123, 11
Beans, pinto, mature seeds, raw, 121, 159
Watercress, raw, 120, 21
Milk, producer, fluid, 3.7% milkfat, 119, 13
Sunflower seed, 116, 354
Nuts, hazelnuts or filberts, 114, 163
Tempeh, 111, 81
Tofu, soft, prepared with calcium sulfate and magnesium chloride, 111, 27
Tomatoes, sun-dried, 110, 194
Peanuts, spanish, raw, 106, 188
Chickpeas (garbanzo beans, bengal gram), mature seeds, raw, 105, 115
Nuts, walnuts, English, 104, 158
Broadbeans (fava beans), mature seeds, raw, 103, 192
Mustard greens, raw, 103, 32
Chicory greens, raw, 100, 30
Spinach, raw, 99, 79
Seeds, breadnuttree seeds, raw, 98, 68
Tempeh, cooked, 95, 77
Currants, zante, dried, 86, 41
Rhubarb, raw, 86, 12
Nuts, macadamia nuts, raw, 85, 130
Winged beans, immature seeds, raw, 84, 34
Beans, kidney, red, mature seeds, raw, 83, 138
Lima beans, large, mature seeds, raw, 81, 224
Okra, raw, 81, 57
Seaweed, irishmoss, raw, 72, 144
Nuts, pecans, 70, 121
Seaweed, laver, raw, 70, 2
Lettuce, looseleaf, raw, 68, 11
Soybeans, mature seeds, sprouted, raw, 67, 72
Beans, adzuki, mature seeds, raw, 66, 127
Finfish, halibut, Atlantic and Pacific, cooked, dry heat, 60, 107
Quinoa, 60, 210
Beans, pinto, immature seeds, frozen, unprepared, 58, 60
Nuts, walnuts, black, 58, 202
Prickly pears, raw, 56, 85
Egg, whole, cooked, fried, 55, 11
Oats, 54, 177
Seaweed, agar, raw, 54, 67
Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt, 52, 54
Chard, swiss, raw, 51, 81
Lentils, mature seeds, raw, 51, 107
Prunes, dried, uncooked , 51, 45
Egg, whole, cooked, hard-boiled, 50, 10
Hyacinth-beans, immature seeds, raw, 50, 40
Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt, 49, 48
Egg, whole, raw, fresh, 49, 10
Raisins, seedless, 49, 33
Beans, snap, green, cooked, boiled, drained, without salt, 46, 25
Lotus root, raw, 45, 23
Nuts, cashew nuts, dry roasted, without salt added, 45, 260
Beans, pinto, mature seeds, sprouted, raw, 43, 53
Peas, edible-podded, raw, 43, 24
Pumpkin and squash seed kernels, 43, 535
Burdock root, raw, 41, 38
Chicory roots, raw, 41, 22
Peanut butter, chunk style,, 41, 159
Mulberries, raw, 39, 18
Beans, fava, in pod, raw, 37, 33
Beans, snap, green, raw, 37, 25
Lettuce, cos or romaine, raw, 36, 6
Figs, raw, 35, 17
Lima beans, immature seeds, raw, 34, 58

  
  Member Comments About This Blog Post:

MORTICIAADDAMS 9/13/2010 4:02PM

    This was excellent. I copied it for my hubby who has major problems. You are a treasure.

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SUNNY332 9/13/2010 12:59PM

    I was diagnosed with Plantar Fasciitis several years ago while working in ER and being on my feet 12 hours shifts. I did see a foot doctor and got an "orthodic" made for my shoes. It helped more than any thing. I still have problems if I go bare foot or wear my sandal's too long.

Good Luck!

Sunny

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FPU, Sunday, & TimeLeft Free Computer Desktop Timer

Sunday, September 12, 2010

I use a free computer desktop timer called TimeLeft, when I first used it ~year ago I didn't have any personal experience with it so didn't want to recommend it in case it was buggy. But SpyBot & I have had no problems with it, and I like it because it is very customizable and very user-friendly. After 15 mins on computer I get up and drink water and get stuff done, then my reward is to get back on when I'm done with whatever task I was doing. So here is the link and more info about it:

www.nestersoft.com/timeleft/timer.sh
tml


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Psalm 90:12
So teach us to number our days, that we may apply our hearts to wisdom.

Today is the 255th day of the year; there are 110 days left in 2010.

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Today is Sabbath Sunday, administration day, coupons, weekly menu plan, weekly plan overview in Franklin Covey, and walking, worship, and wings of praise.

I've been ruminating about a month now on 2011 goals. It's time to pencil in some of those thoughts - certainly a very rough, very premature stage; I would say a pre-draft stage. But I want to work on it a little today. So in addition to the regular weekly planning in Franklin Covey, today I'll begin at least jotting down my 2011 goals thoughts. I didn't start early enough last year, and though I pushed through it and I DID pray, it was insufficient, not well done, and late. My goals thoughts need to marinate and age awhile before they are "ready" and before I can refine them. And I was very rusty with the whole process last year. I'm glad I did them, it was the first time in a long time, and it was 100x better than doing nothing; but this year I want to do a better job.

Other things on the plan today are visiting a Farmer's Market, and finding my Financial Peace University (FPU) workbook because tonight at 6pm is my first FPU class. I'm already an FPU grad, and I'm already debt-free in fact FPU is how I became debt-free! But once you take the class you're a lifetime member and can take the class again as often as you like. Dave is soooooooo VERY encouraging, and I really *need* that encouragement right now; so I'm going. If you want to go, and/or find out more about the class, here's the link:
www.daveramsey.com/fpu/locate-class/

This weekend is the 9th Anniversary:


























































In total 3,497 people died in the attacks on 11 September 2001.

2,735 civilians in the World Trade Center died
87 passengers and crew members aboard American Airlines Flight 11 that hit the North Tower
60 passengers and crew aboard United Flight 175 that hit the South Tower
343 New York City firefighters and rescue workers and 23 New York City law enforcement officers, 47 Port Authority workers and 37 Port Authority Police Officers, lost their lives when they rushed in to save the victims in the World Trade Center
36 passengers and crew aboard United Flight 93, who gave their lives stopping four hijackers over Pennsylvania
64 passengers and crew aboard American Airlines Flight 77 that crashed into the Pentagon, killing them and 125 people in the building.

The 19 homicidal maniac murderers on the 4 planes are not included in the above count, nor should they be.

  
  Member Comments About This Blog Post:

PENGUINROSS 9/13/2010 2:37AM

    I admire your organization. I am still somewhat overwhelmed by all that is available thru SP and some days don't know where to start. What is Franklin Covey?

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VOLLMELD 9/12/2010 9:38PM

    Thanks for the link for the timer. Great idea.

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SUNNY332 9/12/2010 5:48PM

    Wow - talk about a heart breaker.

I hope we never forget.

Hugs, Sunny

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MORTICIAADDAMS 9/12/2010 5:16PM

    You are so organized. I wish I were as well.

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WARMSPRINGDAY 9/12/2010 8:53AM

    I like the desktop timer idea. I see some Flylady habits there emoticon

I timed myself on the computer in the past, but have not been as strict with myself. Time to get back to that. Thanks.

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DEVORA4 9/12/2010 8:32AM

  Even when I was a little girl I knew,"Remember the Alamo". Today and tomorrow's children will hear and learn, "Remember 9/11"/

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CAROLFAITHWALKR 9/12/2010 7:28AM

    When the two comments below were made, all that was on my blog was the info about the free timer.


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MISTYBLUE23 9/12/2010 6:32AM

    that is a wonderful idea, can seemed to get glued to the computer a little much sometimes and agree I don't exercise or run up a few dishes etc..then when I do it is a long ordeal for me..thanks for the info much appreciated... emoticon

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ETHEREALCAT 9/12/2010 4:37AM

    Thanks - I'm gonna try it out!

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Never Forget

Saturday, September 11, 2010




























































In total 3,497 people died in the attacks on 11 September 2001.

2,735 civilians in the World Trade Center died
87 passengers and crew members aboard American Airlines Flight 11 that hit the North Tower
60 passengers and crew aboard United Flight 175 that hit the South Tower
343 New York City firefighters and rescue workers and 23 New York City law enforcement officers, 47 Port Authority workers and 37 Port Authority Police Officers, lost their lives when they rushed in to save the victims in the World Trade Center
36 passengers and crew aboard United Flight 93, who gave their lives stopping four hijackers over Pennsylvania
64 passengers and crew aboard American Airlines Flight 77 that crashed into the Pentagon, killing them and 125 people in the building.

The 19 homicidal maniac murderers on the 4 planes are not included in the above count, nor should they be.

  
  Member Comments About This Blog Post:

VOLLMELD 9/11/2010 9:20PM

    Thank you for sharing. emoticon

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MORTICIAADDAMS 9/11/2010 6:57PM

    We spent the day watching the footage on the History Channel.

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NELLIEC 9/11/2010 5:52PM

    The many crosses call to us to return to Jesus first! Yes, we shouldn't forget, but we should also remember why Jesus is first. He is based on LOVE, not hate.

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GLAMNGLOWDIVA 9/11/2010 1:27PM

    Thank you for sharing. God Bless America.
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WARMSPRINGDAY 9/11/2010 12:28PM

    Thank you for this memorial!

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GRANDMA624 9/11/2010 8:08AM

  I'll never forget. emoticon

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Homemade DIY Furniture

Friday, September 10, 2010

ana-white.com/

I'm interested in the modular desks and modular bookcases.

Does anyone have other DIY free sites, online only (not TV, not magazine)?

  
  Member Comments About This Blog Post:

CAROLFAITHWALKR 9/12/2010 5:44AM

    Not for buying online. Homemade. DIY. Make it yourself.

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DEVORA4 9/11/2010 3:53AM

  I don't buy anything on line except some books Sorry

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JANC319 9/11/2010 1:14AM

  I would try http://www.ehow.com/
there are lots of DIY projects and instructions.

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CAROLFAITHWALKR 9/10/2010 8:25AM

    Not for buying online. DIY.

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MORTICIAADDAMS 9/10/2010 8:16AM

    Sorry, I seldom buy anything online.

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CAROLFAITHWALKR 9/10/2010 7:54AM

    I meant online only per email only, not TV or magazine, thanks I'll add that to my blog.

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PATTYKLAVER 9/10/2010 7:42AM

    I believe the do-it-yourself TV channel has its own website.

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The Honest Food Guide, & Out On A Limb

Thursday, September 09, 2010

The Honest Food Guide (HFG) is now available for downloading free of charge and is:
*Free from the corruption and influence of various food industries (dairy, beef, junk foods, etc.)
*Designed to benefit you, not Big Business
*Offers genuine nutritional information, not watered-down information designed to boost the sale of milk, beef and grains
www.honestfoodguide.org/


Today is Thankful Thursday, lower body ST and walking. I'm checking out a free class tonight that has exercise set to contemporary Christian music. And since I didn't clean out the fridge yesterday, I'm behind the 8-ball today, have alot of chores to get done.

But right now I'm going outside for a walk as soon as it gets light enough, it's 5:22am.

Have a great day SparkFriends!

OUT ON A LIMB . . . or branch, blade, blossom, stem . . .
(I love the ones that look like they're precariously perched, barely there, or hanging off of something)
































































































































































































  
  Member Comments About This Blog Post:

YW84FRIDAY 9/11/2010 10:58PM

  Beautiful pictures! Thanks for sharing.

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NELLIEC 9/9/2010 4:22PM

    Hmmmmm, if you take these pictures yourself, have you ever thought about a career in butterfly photography?

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MORTICIAADDAMS 9/9/2010 9:17AM

    They are almost flowers in themselves.

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SUNNY332 9/9/2010 8:53AM

    We have had lots of butterflies in our yard recently and even have seen some Monarchs. The journey south should be starting soon.

Take care and do have a GREAT day. Thanks for the food guide.

Sunny

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PLAYBLUES22 9/9/2010 8:48AM

    Sweetie, thank you for the info and the butterflies they are so beautiful

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BEESPARKLE 9/9/2010 8:19AM

    I wish I had those colours of butterfly's in Canada. Flying about .

We just have the Monarch and a odd blue one.

So my son had bought me a calendar so I have the same as you are showing. All variations.

How caterpillars so creepy crawly in appearance can turn out so beautiful. Afterwards.

Sort of like us.
From pleasantly plump at one time to extremely Awesome Beautiful.

You think. emoticon

Comment edited on: 9/9/2010 8:20:37 AM

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JANC319 9/9/2010 8:03AM

  We've had lots of butterflies in our yard lately. Everytime I see one, I think of you.
Wish I was good with a camera, but, alas, I always shake and every picture is a blur.

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