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Expert's Advice

Dr. Karbasi and Dr. Miller are the proud founders of Sunshine Ankle and Foot Experts, where they provide excellent care for all foot, ankle, and lower leg issues and pathologies. Board certified in Podiatric Medicine and Surgery, they see all ages and would provide outstanding care for you and your loved ones. They have offices located in Orlando, Celebration, and Kissimmee, Florida. You can book an appointment by visiting their website or calling 407-863-3655.

🦶Put your best foot forward going into 2024!

Selecting shoes that provide adequate support and fit well can help prevent a variety of foot problems. First and foremost, proper supportive shoe gear is a must in order to avoid foot problems. Shoe wear is determined based on your foot type. The three main foot types are flat feet/pes planus, neutral feet, and high arch/pes cavus. It is important to know your foot type before buying shoes. Most shoe companies make shoes for each specific foot type, and having the shoe that matches your foot type is very important in helping to prevent and alleviate foot issues.

If you do not know your type, presenting to a podiatrist for a professional opinion is recommended. Furthermore, running shoe stores have trained staff that can evaluate your foot type. They can then offer you several different shoes to try so that you can find the shoes that offer you the most comfort/support. The more you wear supportive shoes, the more support your feet get and the less likely it is to experience injury and issues to your feet. Avoid wearing sandals and walking barefooted, as this offers you little to no support and puts the most amount of tension/stress on the structures of your foot and ankle. 

Sipping Smarter

A Toast to the Benefits of Reducing Alcohol Consumption Or Abstaining

I hate to be such a downer on this downer (Get it? Because alcohol is a depressant), BUT I think this is important for people to know.

Alcohol consumption can have a profound and detrimental impact on both physical and mental health. According to the CDC, there are more than 380 deaths in the US EVERY DAY due to excessive alcohol use. From liver damage and increased risk of cardiovascular diseases to impaired cognitive function and mental health issues, the consequences of prolonged alcohol use are wide-ranging.

The liver, which is the organ responsible for filtering toxins, bears a heavy burden when alcohol is consumed in excess, potentially leading to conditions like fatty liver disease, alcohol related hepatitis, and cirrhosis. I have seen it first hand in the office, hospital, and when I volunteered for hospice in the past, and liver failure is not a way you want to go. Trust me. Additionally, chronic alcohol use can elevate blood pressure and cause heart-related complications such as cardiomyopathy, heart attacks, atrial fibrillation, palpitations, strokes, and heart failure. Alcohol use can also cause dementia and worsen depression.

Alcohol consumption has also been unequivocally linked to an increased risk of several types of cancer and is considered by the World Health Organization to be a Group One Carcinogen, which means it has been proven to cause cancer in humans. Smoking cigarettes falls into the same category. Chronic alcohol use has been identified as a significant risk factor for the development of various cancers, including but not limited to, those of the liver, breast, colon, rectal, pharynx, esophagus, and mouth.

Alcohol metabolism produces acetaldehyde, a known carcinogen, which can directly damage DNA and interfere with the body's ability to repair this damage. Chronic exposure to acetaldehyde and other byproducts of alcohol metabolism can lead to mutations in the DNA of cells, increasing the likelihood of cancerous growth.

The risk of developing alcohol-related cancers is influenced by both the amount and duration of alcohol consumption. Even moderate alcohol consumption has been associated with an increased risk of certain cancers, underscoring the importance of moderation or abstinence. In line with these concerns, the United States Preventive Services Task Force (USPSTF) recommends that individuals who do not consume alcohol should be encouraged not to start, and those who do drink alcohol should be advised to do so in moderation, with clear limits defined for men and women. By adhering to these guidelines, individuals can take proactive steps to protect their health and mitigate the potential risks associated with excessive drinking, including the heightened risk of cancer.

The safest option is to avoid drinking all together since there is no known "safe" amount of alcohol (Read more by the WHO here); however, the CDC says that if a person decides to drink, they should stick to the following guidelines: men should not drink any more than 2 drinks in one day, and women should not drink any more than 1 drink in a day. Any more than that is considered excessive.

Now, when your doctor asks you if you drink and you say "socially" that may get you off the hook. But try to be honest with yourself. Do you meet the criteria for binge drinking or heavy drinking?

Below are the definitions, which can be seen on this helpful handout by the CDC as well.

Definition of BINGE DRINKING:

Women who drink 4 or more drinks in one day.

Men who drink 5 or more drinks in one day.

More than 1 in 6 adults in the US binge drink, and most of these individuals are not not dependent on alcohol.

Definition of HEAVY DRINKING:

Women who drink 8 drinks or more per week.

Men who drink 15 drinks or more per week.

Standard drink sizes are as follows:

12 oz of 5% beer

8 oz of 7% malt liquor

5 oz of 12% wine

1.5 oz of 40% (80 proof) liquor

Try measuring out 5 oz of wine next time you can, as you may be very surprised how little it is. So that one glass of wine may actually count as two, per the standard sizes above.

Finally, don't drink at all if you are under 21, are pregnant, take medications that could interact with alcohol, or have health conditions that could be made worse by drinking.

Now that I may have made you feel super guilty about your alcohol use tendencies, lets end on a positive note! You can make the change! Reducing alcohol intake can contribute significantly to lowering the risk of alcohol-related health conditions. By adopting a mindful and moderate approach to alcohol consumption, individuals can take proactive steps to protect their health and mitigate the potential risks associated with excessive drinking, including the heightened risk of cancer.

If you feel you need help, get it! Alcoholics Anonymous is a great option. You can search for a local AA group here. You can also call the Substance Abuse and Mental Health Services Administration at 1-800-662-4357 and they will help connect you with resources!

Book Recomendation

We're going to do something a little different here. While "The Success Principles" covers a wide range of success principles, I want to use the principles of this book to give you specific tips on how to create an effective vision board. Now, I know what most of you are thinking...so, hear me out. Before you roll your eyes, consider this: shouldn't planning out your dreams and aspirations require more than a simple to-do list? Welcome to the wonderful, slightly weird world of vision boards - where glitter, scissors, and some pictures on a piece of paper or poster board might actually help you visualize and manifest your way to success.

Let this book be your guide to help you create the perfect vision board.

Clarify your vision:

Define specific, clear goals for different areas of your life. Identify what success looks like to you in each area (career, relationships, personal growth). This is different for everyone. Think about what your life's purpose is.

Set powerful and specific goals:

Use the SMART criteria (Specific, Measurable, Achievable, Relevant, Time-bound) for goal-setting. Break down long-term goals into smaller, manageable steps. What do you want to achieve and how long do you need to achieve it.

Create a Compelling Vision:

Develop a vivid and emotionally charged vision for each goal. Envision your life as if you have already achieved these goals.

Use Affirmations:

Craft positive and affirming statements related to your goals. Repeat these affirmations regularly to reinforce your positive mindset. Say to yourself how you will feel once you've reached your goal.

Visualize Success:

Practice visualization techniques to mentally rehearse achieving your goals. Imagine the emotions, smells, sights, and sounds associated with your success and be as specific as you can. This will give you more power and momentum to reach your goal.

Select Images Mindfully:

Choose images that resonate with your goals and vision. Include pictures that evoke positive emotions and a sense of achievement.

Organize Your Board:

Arrange images and words on your vision board in a way that makes sense to you. Some people have just a few words, and mostly pictures while others prefer the opposite. Use categories or sections to represent different aspects of your life.

Include Personal Values:

Incorporate images and words that reflect your core values. Ensure that your vision board aligns with your authentic self.

Review and Update Regularly:

Schedule regular times to review your vision board. Update it as your goals evolve or as you achieve milestones.

Take Action:

Break down your goals into actionable steps. Commit to taking consistent and meaningful actions toward your vision.

Stay Positive and Persistent:

Cultivate a positive mindset, even in the face of challenges. Embrace a mindset of persistence and resilience. Rejection is just a speed bump. If someone says no, keep trying until someone says yes.

Clear your plate of unfinished projects.

Schedule a completion weekend. Take time to take care of anything hanging over your head. Do it, delegate it, delay it or dump it.

Have a strong support system.

Identify a mentor who has achieved what you want to achieve.

Remember, a vision board is a tool to reinforce your goals and intentions. Integrating these principles can help make your vision board a powerful visual representation of the success you aim to achieve in various areas of your life.

Start today! Think about what type of person you want to be, and start building small, daily habits that will take you closer and closer to that ideal version of yourself. Life can be crazy and busy, so prioritize cutting out time in your day or week to think about some of these things to ensure that you are successful with it.

Now, these were just my take home points. I recommend reading it yourself to see what portions of the book resonate with you the most.

Also here is my vision board if this helps give you any ideas for yours!

Health Hacks

Meet my trusty sidekick – the label maker. This one, the TYPONOS P21 Label Maker, is the one I have, so therefore, is the one I recommend since I know it does the trick, plus its currently on sale!

As the New Year rolls in, here's a resolution worth sticking to – join the label maker fan club and de-clutter your space. Imagine a home where everything has its designated spot, where you can find your keys without a search party, and where the sense of order extends beyond the physical space into your peace of mind. There's nothing like the fresh start of a well-organized home to kick off a brand-new year with clarity and calm. Watch this video to see how I've organized using the label maker. If labeling everything is wrong, then I don't want to be right.

RecipE of the Month

Blueberry Baked Oatmeal

If you know me, you already know I'm a sucker for a good oatmeal bake. My amazing sister-in-law, Katie, gave me the hook up for this delicious one that tastes just like blueberry cobbler. She based it off of a recipe she found on Love & Lemons.

Ingredients

• 1 ripe banana, mashed

• 1 cup Ripple milk (for added protein!)

• 1/4 c peanut butter

• 1/4 c maple syrup

• 1/4 c applesauce

• 1 tsp baking powder

• 1 teaspoon cinnamon

• 1/2 teaspoon sea salt

• 2 cups whole rolled oats

• 1 c chopped pecans

• 1 c blueberries

• Optional: 1 T brown sugar for topping (Could drizzle with some maple syrup at time of serving instead if you want to avoid sugar)

Instructions

• Preheat the oven to 350°F and grease an 8x8-inch pan.

• In a large bowl, whisk together the mashed banana, ripple milk, peanut butter, maple syrup, and coconut oil (or applesauce). Add the baking powder, cinnamon, and salt and whisk again.

• Fold in the oats, ¾ cup of the pecans, and ½ cup of the blueberries. Pour the mixture into the prepared baking dish and smooth into an even layer.

• Top with the remaining ½ cup blueberries, the remaining ¼ cup pecans, and the brown sugar.

• Bake for 40 to 50 minutes, or until the topping is crisp and the middle is set. Remove from the oven and let cool for 10 minutes before serving.

January Challenge

Let's jump on the bandwagon and give it a go! Join me in celebrating "Dry January", where you completely abstain from drinking alcohol for the 31 days of January. I'm not saying you need to wave goodbye to your favorite drinks forever (although this probably would be the healthiest thing to do), but instead think of this as an opportunity to give your body a breather and let your mind clear up. Give your liver a break, and wake up every morning without that post-drinking fog.

I'm an all or nothing sort of person, and it's easier for me to give myself a rule that I follow in order to stick to something, but that's not for everyone. Let's say Dry January isn't for you. Reducing alcohol by any amount is beneficial to your health, so why not try dry-ish January? Just make a conscious effort to reduce your alcohol intake. You will likely sleep better, feel better, and may even shed a few of those holiday pounds. Cheers to a month of clear heads and better health!

Spread the Word

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Cheers to a healthier you,

Arianna Becker, D.O.

Disclaimer: DO Life Coaching may receive a commission for any purchases made using the links in this email.