Hah, well I have an in :-) A calcaneus fracture can be slow to heal, and they are very painful because your Achilles's tendon attaches at the point where most fractures of the calcaneus tend to occur. And the fracture frequently involves the subtalar joint, which again, complicates the healing process. It's a severe fracture anyway you look at it. And really severe fractures can take a long, long time to heal (up to 1 to 2 years). It's a tough rehab, Mike. So sorry you're going through this. But, for a yummy recipe that you can use some of your citrus in, here you go. Very healthy for you too, especially if you can use Quinoa pasta. This is about 450 calories per serving, so just the right amount for a meal: Chicken & Citrus Pasta Salad Serves 6-7 (about 1 1/2 cups each) 3 cups medium-sized pasta, uncooked (farfalle, penne, rigatelli, etc.) 2 cups cooked chicken breast, cubed 3-4 mandarins, peeled, sectioned & de-seeded 1 Cocktail, Melogold or Oro Blanco peeled, sectioned, de-seeded and membranes removed if bitter (be sure it's a sweet one) 1/2 red onion, sliced and separated into rings 1/2 cup chopped celery 1/2 -2/3 cup lowâÂÂfat mayonnaise or low fat Greek yogurt (start with 1/2 cup, and add a Tbsp. or more at a time if too dry) 1/3 cup frozen orange juice concentrate, thawed dash paprika Cook pasta according to package directions. Drain; rinse with cold water and drain again. In a large bowl mix chicken, mandarins, grapefruit, celery and onion. Add pasta and gently mix. In a separate small bowl, mix together mayonnaise or yogurt, orange juice concentrate and paprika. Pour dressing over salad mixture and mix gently. Chill until serving. Patty S.

You might like one of my favorite lunches, or a smaller version of it as a bedtime snack: --small palm-full of almonds - 6 to 10? (I soak and dehydrate them before I eat any nuts to make them easier to digest and increase the nutrition - this is a similar process for the overnight soaking for making almond milk) - 1 stalk of celery - 1 small apple or some dehydrated apple slices (have you checked out the "3 Apple-A-Day Plan" by Tammi Flynn, M.S., R.D.) - 1 ounce of cheese By the time you thoroughly chew this meal, you will be able to go without a snack for hours. This combination also includes several kinds of fiber than what you can get from almonds alone. And unless you eat the pulp, you will miss the largest percentage of the fiber and much of the nutrition. I see you are adding a high-fiber cereal for additional fiber. I don't eat commercial cereal of any kind - it's basically an over-priced food rip-off and you can make "raw" cereal for more healthy enzymes. [If you need any recipes using the pulp, I make something nearly every week with raw or dehydrated almond pulp - "raw" cookies, crackers, "cereal"..... And I use the dehydrated pulp in recipes that call for almond flour. I also use a nut milk bag to strain the pulp, which I think will give you better results and more milk, than a strainer.] Types of fiber.... Pectin - slows the absorption of food after meals (beneficial to diabetics). Cellulose - is a non-digestible carbohydrate. Lignin - a fiber good for lowering cholesterol levels and preventing gallstone formation. Hemicellulose - an indigestible complex carbohydrate that absorbs water and is good or weight loss, constipation, colon cancer, and controlling carcinogens in the intestinal tract. The recipe at the link below is a BIG HIT around our house. I don't know how it affects sleep because I don't eat after 6 pm, go to bed at 9 pm, and get up at 3 am. Being bone tired from a long day makes me sleep. Plus, I eat a lot of raw whole foods throughout the day. I have made the recipe below with pecans, almonds and walnuts - pecans are the favorite. It's not heated at a high heat, so it retains more enzymes. Because the nuts were soaked overnight first, they are easier to digest and have more available nutrition. Chia seeds may also be another nighttime option for Omega 3 and a sleep aid (lots of documentation available if you do a search) and there are any number of ways to eat AND drink chia seeds. Chai Chia "Pudding" 2 c. boiling water 2 Chai tea bags Steep 15-minutes. Add: 3 T. chia seeds, sweetener, and a small amount of milk or nut milk. Allow to sit in the refrigerator for several hours before using. -Grainlady Here is a link that might be useful: Sweetly Spiced Crispy Pecans

I've used the parafin based niacin; I think it's also called nicotinic acid. The therapeutic effect takes place between 1500mg to 3000mg/day. With me, 2500mg works. I use the Enduracin product. Must take it with food. I take 1000 @ breakfast, 1000@lunch & 500@ dinner. I had to build up to it: 250 1st wk, 500 2nd & 3rd wk, 1000 2nd month, etc. The oatbran book by Kowalski mentioned it and that's how I learned of it. Been on it since the early 1980's. The great thing about it is it raises the HDL (good chol), reverses blockages & lowers total chol & the bad LDL. Diet does not solve the problem, because with most of us, our body produces it no matter what we eat. I was disappointed in first 6 months: my chol. dramatically increased....but that was because the chol was being released from the tissues into the bloodstream, for destruction by the liver. I think the niacin uses up the bile, and the liver pulls in cholesterol to make more bile. Not sure why it works. When started, my total chol was over 400, the HDL was 11, and LDL was up off the charts. After 9 months, and to the present time, my tot chol is 104, HDL 50+ & LDL less than 40. It's a nuissance, but it works. REMEMBER, regular blood tests & consult with your MD.

Straw, you are spot on in identifying the veges. We generally do add potatoes also to the mix as they bake very well. Yogurt goes well with beef. It ensures better marination of the spices and almost dries up during baking but in the process, keeps the beef tender and gives it a nice flavour. However, few people may not like it with the veges though. Olive oil also assists in saving the meat and veges from drying / burning and give a very nice flavour to veges. Shirmp marination in our recipes usually doesn't contain yogurt though there is no harm in using. However, mostly lemon juice or vinegar go well with shrimps. We usually prefer a perforated baking dish which allows excess water to drain down. But then one has to keep another tray at the lower level inside the oven as water will keep dripping down from the perforated tray and make the oven dirty.