October 2012 - Advanced Physical Medicine
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Healthy Snacks that are Full of It

Snacks can be the bane of a diet plan or the savior depending on how you utilize them. On one hand, eating bad snacks while you are trying to lose weight can crush your goal. But skipping snacks altogether can be just as bad because that can lead to overeating during meal time. So what is the solution?

The answer is to eat a better class of snacks.

The Healthy Options

There are some really great tasting snacks out there. No, this list doesn't include a Snickers bar or ice cream cones (boy we wish) but instead has a few things that are really full of it. By it we mean anything but too many calories. Air, thicker liquids, spices, or any other thing we can use to trick our stomachs into thinking we have consumed more food the better! Foods filled with air make it seem like we eat more. Thicker liquids fill us up more than just drinking fluids. Spicy foods can actually curb the appetite while filing you up as the heat and flavor lasts longer.

This list contains foods like that but you still need to control portions. Make sure to set out a serving size ahead of time and then eat only that. Use visual tricks like stuffing thinks into an extra small container or bag so they are literally bursting out. Every little bit helps!

  • Wasabi Peas (from Trader Joes) - spicy option with 120 calories per 1/4 cup
  • Jell-O Sugar-Free Pudding Cups - 60 to 90 calories per 3.75 oz
  • Del Monte SuperFruit Cup - 140 calories per cup
  • Dannon Light and Fit Plus - 100 calories per 8 oz
  • Good Health Popcorn - 105 calories for 3.5 cups
  • Bell Pepper Sliced with Chunky Salsa - 90 calories
  • Cheetos Natural White Cheddar Puffs - 150 calories per ounce
  • Newman's Hi-Protein Pretzels - 120 calories for 22 pretzels
  • Quaker Caramel Corn Quakes Rice Snacks - 120 calories for 14 cakes
  • Mott's Plus Applesauce - 100 calories per 8 ounces
  • Sun-Maid Mixed Fruit Bags - 100 calories per 1/4 cup
  • Jalapenos stuffed with Low Fat Cream Cheese - 75-90 calories each
  • Power Crunch Bars - 210 Calires w/ 13 grams of protein

These are just some great examples of stuff that has a lot of good taste and some flavor along with the ability to fill you up. Plus most of this stuff is pre-packed and available at the store. A few of the things take a minute or two of prep time but not so much that it is a burden.

One of the things about dieting is to not starve yourself. Having a great snack between meals is perfectly fine and will help keep your metabolism cruising along at a better pace than skipping snacks and eating more for meals. Plus who doesn't like a tasty and healthy snack?

For more health diet information for bodybuilders you can follow Nutribomb Supplements at our Facebook Fan Page or at our Google Plus Page.

Top 10 Health Tips for Men Over 60

1) Take regular exercise
As we age it's more important than ever to remain active however people mistakenly often think that it's time to slow down. Keeping fit will help to slow down our physical and mental decline and decrease the risk of stroke, heart disease, some cancers and Type 2 diabetes. Aim for at least 2.5 hours per week of cardiovascular activity, as well as incorporating movement in your usual daytime activities.

2) Watch cholesterol levels
High cholesterol levels can also increase the risk of heart disease and stroke, which is most common in men over 60. Regular exercise will help lower this as will a healthy and balanced diet. Animal fats such as butter and lard processed meats have a high cholesterol level so avoid these and instead get your fat from healthy, unsaturated fat from foods such as oily fish, avocadoes and nuts as these can actually help lower cholesterol. Have regular cholesterol tests with your GP.

3) Prostate check-ups
Prostate cancer is most common in men over the age of 45 and peaks at 70 so it is important to remain vigilant and to be aware of the symptoms of the disease, which can include problems urinating. Make regular visits to your GP for a physical examination of the area to ensure any cancer is picked up early, in order that it can be managed properly.

4) Maintain a healthy diet
A balanced diet with plenty of fresh fruit and vegetables is important at any age but especially so when our body's functions start to slow down, as it will help decrease the risk of age-related diseases. It's also important to consume plenty of calcium to prevent bone deterioration and iron-rich foods to maintain energy levels, such as lean, red meat and dark green vegetables.

5) Decrease alcohol consumption
If you are a steady drinker now may be the time to cut down on your weekly intake. Regular alcohol consumption can contribute to the risk of diseases that become more common in older age, such as heart disease and cancer, so lowering your intake may help to protect you from these.

6) Stop smoking
Like alcohol, smoking can also be a contributing factor to a number of diseases and is not just limited to lung cancer. Smoking is a known carcinogen and it can also thicken and block arteries resulting in potential life-threatening heart problems.

7) Regular eye-tests
Over the age of 60 you are eligible for a free eye-test once every 2 years which should be taken up as eyesight can deteriorate at this age even if you have previously benefitted from perfect vision. Eye-tests can help reveal diseases such as cataracts and glaucoma and even other health issues such as diabetes.

8 ) Reduce stress levels
It's important when moving in to your later years that you try to reduce your stress levels in order to stay healthy both physically and mentally. Stress can lead to high-blood pressure which can cause heart disease and strokes.

9) Consider a well man check-up
If you are anxious about your health then consider an overall health check-up. There are some hospitals with a special men’s health department, called a well man clinic, which offer a wide range of tests in order to ascertain overall health levels and also detect any potential problems or diseases.

10) Maintain sexual health
Many men in their older years can forget the importance of safe sex, particularly as the risk of unwanted pregnancies is less likely. However if you aren't in a monogamous relationship you still run the risk of contracting and spreading infectious diseases if you are unprotected, so remember to keep it safe.

Written by Kat Kraetzer, an experienced blogger working in the health-care industry for many years

4 Exercises To Help You Live With Arthritic Joint Pain And Enjoy Your Life To The Fullest

Millions of people develop arthritis and it can seriously affect their life. Sadly there isn't a cure and they have to live with it for the rest of their life. Are you one of these people have are unfortunate enough to suffer from it? Perhaps you got depressed because you weren't looking forward to the future. Once it gets worse a restricted life is not a pleasant one. Sometimes walking up the stairs can be excruciating. Even though there is no cure, there is still hope you can live the fullest life possible. Please don't give up. But it comes with a price. You have to be willing to work in order to start enjoying your life like you once did.

It all starts with exercise. You can take as much medication as you want, but there's no better way of dealing with arthritic joint pain than exercise. It's the cheapest way in the world to deal with sore joints as long as you're willing to put in the work. Now I know what you might be thinking. No, right? It's going to be too hard. Well it won't be, although it won't be a walk in the park (actually, it could be). Have a look at the exercises below and you can start out taking it easy and as soon as you notice improvements you'll be eager to keep going.

Go for long walks

You need to begin by walking more than you are just now. That doesn't mean walking to your car in the morning. It involves setting an actual training schedule and walking for 20 minutes at least 3 days per week. It's going to strengthen your leg muscles and it will take a lot more pressure off the joints. Reduced pain by simply walking. It's pretty great for your pain, but you have to stick to your exercise plan. Once you get used to it you can start increasing your time and speed, so eventually you'll be covering some decent distances.

Start going in the pool

Swimming is great exercise because there's no pressure on your joints inside the water. It's amazing for people who have more severe arthritis in their knees and hips. Once inside you don't just need to stick to swimming. You can walk, jog, or just splash about like you used to do when you were a child. If you're lucky enough to have access to a hot-tub you can sit in the water and the heat will help reduce the tension in your muscles. The pain will gradually get better and you will feel great.

Use a bike machine

The bike machines at your local gym will give you a great exercise. Just like swimming, it doesn't produce any load on your lower body. If you'd prefer to cycle outside you can, but a stationary bike means you don't have to worry about balance and it would probably be better for some people. Sometimes you find people who have been inactive for a while because of arthritis won't have great balance. It basically keeps you safe. When you're setting the seat up you should aim to keep your knee as straight as you can when the pedal is at the lowest position.

Join a yoga class

Yoga is amazing for people with arthritis. The beginners class will have simple exercises that will strengthen your muscles and provide much more balance and flexibility than you have now. But they're not the only things it will do for you. Soon you'll have a much more relaxed state of mind and your energy levels will increase. All this will lead to a much healthier outlook which can also help with your arthritis, because you will deal with it better than you are now. And it's a great hobby to get into.

The article is written by orthopedic expert, Riley Clark. He authors blogs that track the latest arthritic and surgical treatments. He suggests consulting jointpain.md for any kind of surgical treatment.

How to Prevent the Flu

Winter is the season where the young and the elderly are prone to catching the flu. It all starts with the sniffles but some of these sniffles then lead to coughing attacks, chest infections and the severe flu; where the aches and pains in the joints hurt badly and you are unable to get out of bed and move. If you want to avoid the winter blues you may want to get the Influenza vaccine otherwise known as the flu shot or stock up on a healthy vitamin diet which will help fight the flu.

Benefits of The Influenza Vaccine

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If you do not take care of the flu early on it can become deadly. Did you know that Influenza is one of the most serious diseases out there, if the immune system shuts down so will your health, it can also go on to attack specific areas of the body and is known to attack the hair follicles causing Alopecia hair loss. Many people over the winter period head straight to the doctors and hospitals but the wait to be seen can be extensively long, so find a way to be treated early on so you can avoid such problems.

The healthiest person can get sick because influenza spreads, if you are coughing or sneezing make sure you cover up these areas with a tissue so you do not spread germs. During a normal flu season it is estimated that 90 percent of deaths hit those who are 65 years plus. This is a high percentage for the elderly and so it is recommended that they obtain the Influenza vaccine to protect themselves. Flu viruses spread quickly so be careful; think about the benefits from obtaining a flu shot as it will eliminate the bacteria’s that spread quickly.

The benefit of having these vaccines through a shot or nasal-spray flu vaccine otherwise known as LAIV is it will cause antibodies. Antibodies occur within the body around two weeks once you have had the vaccine, this then provides the protection needed against the infections.

The flu shot benefits those of all ages, from a baby who is 6 months plus to those over 65, the flu vaccine will help eliminate the flu. It is recommended that those who suffer from medical conditions such as diabetes, asthma, cancer or chronic lung heart and liver diseases should seek this flu prevention option quickly. Pregnant women should have this as one of their priorities and the elderly too.

Healthy Foods That Beat The Flu

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If you are not considering the flu jab then at least stock up on a healthy batch of fruit and vegetables. Vitamin C is vitally important to have in your diet as it prevents colds and helps limit physical stress which runs down a person’s health. The best fresh fruits you will find vitamin C in is blackcurrants, kiwi, strawberries, green broccoli and cauliflower. In addition many citrus fruits are full of vitamin C so if you are having a hot drink then slice up a lemon or lime and drop it in as this will give your drink a vitamin boost.

Be sure to protect your health this winter.

Author: Jeanna H recovered from Alopecia areata and the flu. Keep up to date with her hair loss advice and find out how she recovered from a chest infection that led to Alopecia hair loss.

LisFranc’s Injury

The New York Jets Player, Santonio Holmes, suffered  a LisFranc injury last weekend, and many reports state that this may compromise the rest of his football season.  A LisFranc Injury/Fracture/Dislocation is a serious injury that often involves shifting over or fracture (breaks) of the metatarsal bones of the foot.  There are five metatarsal bone, which are longer bone that correspond to each toe.  A very strong ligament called the LisFranc ligament connects the first and second metatarsals to stabilize this part of the foot. These metatarsal bones connect with the cuneiforms and cuboid to form the LisFranc joint.   With this type of injury, this ligament is often disrupted, and shifting of the metatarsals out of their positions usually follows.  Depending on the severity of the injury, dislocation and fracture can occur, and this leads to the complexity of the situation.  Milder forms of the injury can involve stretching and strain of the LisFranc ligament. 

A plantarflexed (downward bending) foot, a rapid rotational force, or high impact injuries can cause this injury.  For example, stepping into an unexpected hole while walking or running can initiate this type of injury.  Additionally, falling when walking in high heels can also cause this injury.  Sports like football, with the running, tackling, and rapid transitioning can cause this type of injury, as is the case with Santonio Holmes. 

X-Rays, MRI, and CT provide information on the extent of the injury.  Some patients can be treated with immobilization and casting, but other patients need surgical intervention.  Either way, this type of injury is serious and requires physical therapy following casting or surgery.  It also typically leads to arthritis.

Dr. Bender is a foot and ankle specialist at Advanced Physical Medicine.  She practices at the Oak Park and 63rd Street locations and is also a clinical instructor for William Scholl College of Podiatric Medicine.

Smoking vs. Junk Food


CC Via Flickr
Much recent debate has centred on the despised junk food market, which has now managed to climb onto the same boat as cigarettes. Both these enjoyable luxuries are still a part of so many people’s everyday lifestyle despite the warnings that constantly put them under criticism for the damaging effects to our bodies if they are not used in moderation. With all this in mind many questions arise with one in particular: What is really worse for you? Smoking 1 cigarette a day, or eating one McDonalds meal a day?


CC Via Flickr
It is clearly obvious that money is one of the main factors that cause stress. Lack of it creates anxiety, so with the shocking prices of cigarettes it can certainly be said for the full time smoker the financial benefits of smoking are zero. By weighing up a 10 per day smoker against a McDonalds meal every day we can easily conclude the cigarette smoker is still behind even when the junk food lover is buying the most expensive McDonalds set. In spite of all of this, it doesn’t really answer the one cigarette versus one McDonalds per day debate.
Continuing along the financial debate then the burger lover will be well behind as the price of one cigarette is a fraction of the price of the cheapest McDonalds meal set. In the end the monetary implications of either choice are neither here nor there as in these quantities either purchase will hardly rip a hole in your pocket, so the obvious health implications through financial strain can be eliminated.

CC Via Flickr

There are however, quite obvious concerns attached to smoking that really do seem to outweigh the unseen issues that come with eating a McDonalds. Cigarettes clearly ruin your health through not only poisoning your lungs, but clogging up your archeries linked to pumping blood to the vital organs. Junk food has also been labelled as an archery killer, but we can safely say with some confidence that it doesn’t destroy our lungs thus our ability to play sport through regulating our breathing is unaffected. This is where the real contest between the two begins.
A cigarette a day or a burger a day both contribute to clogging up your arteries plus if you don’t eat the healthy McDonalds options, then you are piling on saturated and trans-fats with a meal that provides little vitamins. There is a twist however, and that is at least one McDonalds meal provides some vitamins and fat is not always a bad thing. On the other hand cigarettes only deplete the vitamins in your body and they let off what is said to be over 4,000 separate chemicals in your body, 50 known to contribute to cancer. It is now clear that both McDonalds and cigarettes have unseen effects on human health that people either don’t know about or ignore when they partake in their seemingly luxurious comforts.

CC Via Flickr

This leads further onto the dangers between the two as far as our education of their affects on the human body comes into play. It is no secret cigarettes destroy the human body’s inner workings due to the fact all cigarette boxes now have warning labels making this notion inescapable . On the flip side junk food doesn’t come with any such caution or anything close to the visual horrors we see so often in the images used by quit smoking campaigners.
On this note it is hard to say that junk isn’t dangerous because those that do eat one burger a day have no idea what they are doing to their body whereas those that smoke a cigarette per day would have to be considered naive if they didn’t think that the cigarette was harming them in anyway. Though in the end, 4,000 chemical per day and your vitamin supply being destroyed is defiantly the least attractive option of the two.

If you are interested in finding a safer alternative to cigarettes then visit Prezzy Box who sell electronic cigarettes.

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