Page 10 - Chehalis Tribal Newsletter - January-February 2022

10

HEALTH/WELLNESS

Put a spring in your step with a foot check

Diabetic patients should have their n Lightly apply lotion or moisturizer to
feet checked by a podiatrist at least once a feet.
year, even if obvious foot problems are not n Do not moisturize between toes.
present. n Check toenails once a week. Cut straight
Make sure feet are in good shape by across.
scheduling a visit to podiatrist Deborah n Apply foot powder between toes.
Behre, DMP, at the Wellness Center. She will
be available from 8 a.m.-noon March 22. Socks and shoes

Prevention is key n Always wear socks and shoes to protect
n Control blood sugar levels. feet from hot, cold and foreign objects.
n Wear white, natural fiber (cotton or
n Exercise every day. wool) socks.
n Take medication as prescribed.
n Soft, padded socks help avoid blisters
Nerve and vascular damage and sores.
In diabetics, this often can cause: n Socks with no seams are best.
n The top band of socks should fit
n Loss of sensation or feeling called
neuropathy – may not feel heat, cold, comfortably. Wide, generous bands are often
something in shoe or pain from infection better for comfort.
n Poor blood flow causes difficulty in n Have shoes professionally fit.
healing (risk for ulcers and gangrene) n Change shoes once a day to alter
pressure points.
Check feet regularly n Check shoes daily for pebbles or foreign
n Redness, sores, blisters, calluses objects.
n Ingrown toenails n Wear sturdy, supportive shoes that fit
n Numbness or open sores well and have a generous width and deep toe
n Cold to the touch or change in box.
temperature Movement is important
MORE INFORMATION n Loss of hair on toes and foot n Put your feet up when sitting to decrease
Clean feet every day swelling.
Call the Chehalis Tribal Wellness Center at n Wash with mild soap and warm water. n Wiggle toes and move ankles
360-273-5504 to schedule an appointment. n Dry well, especially between toes. periodically to increase blood flow.
n Never soak feet (can increase dryness). n Do not cross your legs for long periods.

Delicious, heart-healthy fish dinner hits the spot

A traditional staple in the Pacific and sear until the salmon picks up some
Salmon with Crushed Northwest, salmon is considered a color and releases easily from the pan,
Blackberries and sacred food. Seaweed and blackberry 1-2 minutes. Flip the fish, reduce the
heat to medium and continue
harvesting go back countless generations
Seaweed as well. The salty seaweed and sweet cooking until cooked
blackberries are great accompaniments in through, about 2 minutes
INGREDIENTS this dish. more, depending on
2 cups fresh blackberries DIRECTIONS the thickness of the
salmon.
Coarse sea salt 1. In a medium bowl, crush half the 4. Transfer fillets
4 wild-caught sockeye blackberries using the back of a fork. Add from the pan to a
portions the remaining whole blackberries, stir and warm plate and
3 tablespoons sunflower season to taste with salt; set aside. tent with foil until
oil, plus more as needed 2. Pat salmon fillets dry with a paper all fillets are cooked,
2-3 tablespoons dried towel. Season with salt on both sides. making sure to get any
wakame seaweed 3. Roast in a traditional manner or of the salmon skin that
Fresh chive stems for heat a large, heavy saute pan or cast-iron may stick to the pan.
garnish skillet over high. When the pan is hot, 5. Divide the salmon
add 3 tablespoons oil and carefully swirl among plates, serving it skin-side
it around to coat the bottom of the pan. up. Top with the blackberries, then garnish
When the oil begins to shimmer, place each plate with the seaweed and a few
the fillets in the pan, flesh-side down, chive stems.