Blog - Page 16 of 21 - Advanced Physical Medicine
Your Health Hand Made®
Home > Blog


5 Fast and Healthy Recipes for Lunch at Work

When it comes to packing our lunch for work, we never seem to have enough time. Believe it or not though, it is possible to make a delicious and healthy lunch in less than ten minutes. Here are five fast and easy (and delicious) lunch recipes that will save you time, money and calories.

Chicken Caesar pita



  • Grilled chicken
  • Chopped Romaine lettuce
  • Low fat Caesar dressing
  • Parmesan cheese
  • Whole wheat pita

Think of this one as your traditional Caesar salad in a pita. First, cut up some grilled chicken. I suggest making grilled chicken for dinner the night before and using the leftovers for this recipe. Add chopped Romaine lettuce and mix in some low fat Caesar dressing. Grate Parmesan cheese over the mixture and pack into a whole wheat pita.

Mediterranean salad



  • Mozzarella
  • Cucumber
  • Tomato
  • Balsamic dressing
  • Italian bread (optional)

Here’s a refreshing salad without the lettuce. Cut up some fresh mozzarella. Add sliced cucumber and tomato. Drizzle over some balsamic dressing and season to taste (salt, pepper, garlic, etc.). If you like, have some Italian bread on the side to dip in the dressing.

Veggie sandwich



  • Multi grain Sandwich Thin
  • Avocado
  • Tomato
  • Cucumber
  • Roasted red pepper
  • Provolone cheese (optional)
  • Low fat chipotle mayo (optional)

This one is a perfect summertime sandwich that won’t leave you feeling stuffed. Slice avocado, tomato and cucumber. Layer sliced veggies and roasted red pepper onto a multi grain sandwich thin. Kick your sandwich up a notch with some provolone cheese and chipotle mayo.

Tuna wrap


Let's face it, sandwiches can become monotonous. So why not enjoy a wrap instead? All you have to do for this recipe is mix some tuna with chopped onions and celery. I like using StarKist Flavor Fresh Pouches because you don’t have to deal with opening a can and it provides the perfect serving size of tuna. Stir in some light mayo, add lettuce and pack into a whole wheat wrap. Tomato slices are a great addition to this wrap.

Fruit and nut salad



  • Baby greens
  • Cucumber
  • Apple slices
  • Crasins
  • Pecans
  • Goat cheese
  • Low fat raspberry vinaigrette

For those who like a sweet salad, this one is for you. Combine baby greens, cucumber, crasins and pecans. Add apple slices just before you eat your salad so they do not brown. Throw on a little goat cheese and top with low fat raspberry vinaigrette.

So there you have it, five quick and tasty lunches to make for work. Bon appetite!

Choosing the Best Sunscreen for Your Skin

When it comes to sunscreen, all are not created equally. That being said, how do you know which one is right for you? The following are a few key tips that will help you select the best sunscreen for your skin.

Know the skin you’re in

In order to choose the right sunscreen, you have to know your skin type. The American Association of Dermatology recognizes six different skin types ranging from those who always burn to those who do not burn at all. Here are the six skin types.

  1. Always burns easily, never tans, extremely sun-sensitive skin.
  2. Usually burns easily, tans minimally, very sun-sensitive skin.
  3. Sometimes burns, tans gradually to light brown, sun-sensitive skin.
  4. Burns minimally, always tans to moderate brown, minimally sun-sensitive skin.
  5. Rarely burns, tans well, sun-insensitive skin.
  6. Never burns, deeply pigmented, sun-insensitive skin.

Where are you?

Your geographic location heavily impacts your risk of sunburn. The closer you are to the equator, the more direct sunlight you come in contact with. The southern half of the United States receives 1.5 times the amount of sunlight than the northern half. Higher altitude levels also increase your chance of sunburn since there is less of earth’s atmosphere to act as a barrier against the sunlight.

Choose your protection

SPF, or sun protection factor, is used to measure the extent to which a particular sunscreen will defend your skin against UV rays. In general, a higher SPF will offer greater protection. It is important to remember that although SPF offers UVB protection, it does not necessarily guarantee protection against UVA rays. UVB rays are those responsible for skin redness and sunburn and affect the skin’s outermost layer. UVA rays cause wrinkles and aging and penetrate more deeply into the skin. For the best coverage against UVA rays, choose a sunscreen that contains helioplex or Mexoryl.

Good chemical, bad chemical

Along with SPF you should also consider the ingredients that make up the sunscreen. The Environmental Working Group (EWG) suggests using sunscreen that contains zinc, titanium dioxide or avobenzone/Mexoryl SX. A couple of EWG’s top recommendations are Blue Lizard and Earth’s Best. Ingredients to be avoided include Oxybenzone, Vitamin A (retinyl palmitate) and added insect repellent. These particular ingredients penetrate through the skin and are harmful to the body. Examples of these include Banana Boat Sport and Coppertone Water Babies. EWG also recommends cream based sunscreen as opposed to sprays or powders, which can be unsafe to breathe.

So next time you’re browsing the aisles in search of sunscreen, keep these tips in mind and you will definitely be covered!


Top 10 Personal Weight Loss Blogs

As the year is nearing its half-way point (time flies, doesn't it?), the resolution to lose weight has long been forgotten by many. To set you back on the way to weight loss, we have found 10 great weight loss blogs. These bloggers are all on a journey to achieving their ideal bodies:

1. Erika has lost an amazing 163 pounds and documents her journey to a svelte new shape on her blog.  Once over 300 pounds, she used yoga, running, healthier eating, low sugar intake, and minimizing stress to get towards her goal weight.  The blog is an entertaining, down to earth, realistic approach to getting rid of the weight and becoming a healthy, sexy version of yourself from a black girl’s perspective and the cultural situations that helped her to gain the weight and then to lose it.

2. Lori is the 42 year old weight loss maven behind Finding Radiance.  She’s lost 115 pounds and counting by reducing fat and sugar intake, working out consistently at the gym, and tracking her foods.  She shares awesome recipes and tips for losing the weight and keeping it off, using techniques that have worked for her.

3. Lynn has dropped an astonishing 168 pounds, creating a healthy toned figure for herself after 30 years of gain and loss, diets and goal weights, back and forth eating.  With the right state of mind and determination, she changed her thinking about food and has lost an entire human being worth of weight.

4. Amanda started her journey at 276 lbs and whittled away over 100 pounds by tapping into her father’s love for running.  He competed in marathons all of her life and she felt that it was an activity that she too could make a goal to complete.  As of now, she has numerous races and marathons and changed her figure in the process.  Feeling fit and healthy, check out her blog for race updates.

5. Dawn of Bubbly B has lost over 200 pounds from her figure!  She started at 378 and is currently in the 177 range with the help of Dr. Oz and being proactive in her life and food choices.  The blog is daily insight into her life, showing how she maintains her weight and is helping her husband to lose weight as well.  Very down to earth and friendly view into this woman’s life.

6. Mary is a bright young 24 year old who weighed her most (266) around high school graduation, lost 55 pounds of it, gained it back and is now on the journey to lose and keep off 75 pounds for good.  She explores losing weight by making new active goals for herself such as biking and kayaking, and combating her emotional eating.  Her exciting life journey is chronologed through the blog, through which she even met her future husband who was a commenter on her posts.

7. Feisty beautiful vivacious blogger Emmie blogs on the pains and triumphs of trying to get down from 455 pounds into a weight and shape that feels right and good on her (currently has lost 95 pounds).  She blogs and v-logs about her life, her ups and downs, the mentality behind what she goes through, and herself as a work in progress.

8. Chronicles the weightloss journey of a 30 something year old woman and her struggles to stay on track and triumphs in losing over 100 pounds and keeping it off.  She’d had enough when she saw that the scale hit 266, the number that kickstarted her mission to get into shape.  Welcome to her journey:

9. Once 278 pounds, this stay at home mom has lost 100 pounds and counting. She has a large following on her blog and for good reason, she’s entertaining and helpful to read!  Gain insight into her life and what steps she’s taken to achieve her massive weightloss.

10. Weightloss goes retro with this pin up beauty who has gone from 200 lbs down to 134 lbs.  By working out 6 times a week, using weight watchers, and staying focused on achieving her goal, she’s been able to reach her smallest weight yet and feels good.  Once she hit 35 she was sick and tired of being sick and tired, weary of being fat and decided to just do what needed to be done to feel good about her size.  Now she does!

Hopefully these lovely bloggers will inspire you to get back out there and achieve your goal weights!  Being healthy starts with the right state of mind and then the willpower and determination to follow through.

How to Improve Carpal Tunnel

With more careers involving sitting at a desk all day and typing, the chances of developing carpal tunnel syndrome increase.  This ailment is numbness, muscle damage, or weakness in the hands and wrist caused by pressure to the median nerve.  Typing, writing, sewing, painting, and playing musical instruments are just some activities that can cause carpal tunnel because of the repetitive motions in the wrist that can cause swelling and pressure to the nerve.  Want to find out how to prevent and improve this condition?  Read on for more:

1. Correct your posture!

This means sitting with your back against the back of your seat while typing, knees bent comfortably and feet flat on the ground.  This reduces strain on joints and muscles, ensures that you are positioned correctly without being tense, and minimizes chances of carpal tunnel or headaches.

2. Purchase the right equipment...

To minimize the stresses of typing, such as cushioned mouse pads, specialty keyboards, glove brace for your arm, etc.

3. Exercise and do workouts that will stimulate your wrists.

Dance about and make sure to use the wrist, perhaps do belly dancing that involves hand motions or repeat karaoke to “Stop! In the Name of Love” by Diana Ross and the Supremes with the original choreography.  Stretch a lot during the day and practice yoga moves that will engage the arms and wrists.



4. Take Pain Killers (but talk to your MD first).

Ibuprofen and other anti-inflammatory drugs that can help to reduce swelling and pressure.  If your pain is intense, injections can be given to the area by a doctor for relief as well as there are surgical procedures that can cut the ligament causing stress on the nerve. Talk to your doctor first, of course.

The key thing is to remember to break into the repetition of your normal activities and stretch, move, flick that wrist so that blood flow and pressure is correct.  Maintaining a full range of motion is important, so take out 5 minute breaks for every hour that you are working and do a couple of chair exercises so that you can utilize the full range of motions that your body was made to handle.

Top Five Myths About Your Health That Are Actually True

People are obsessed with healthy living nowadays more than ever. Before you overwhelm yourself with all the articles, research and journals on how to lead a healthier life, think first about the everyday advice you have heard since your childhood.

Chicken soup: An Rx for the common cold

How many times do people “prescribe” chicken soup to you when you are sick? Turns out they are right. A Reuters article published by in 2000 states that scientists at the University of Nebraska Medical Center found that chicken soup contains anti-inflammatory agents that ease cold and flu symptoms. The ingredients in chicken soup (i.e. carrots, parsley, celery, etc.) prevent the spread of certain white blood cells called neutrophils that are given off by viral infections.  Next time you are feeling under the weather, eat a bowl of chicken soup and you may bounce back sooner than you think.

An apple a day does keep the doctor away

This one sounds like a no brainer, right? Eat fruit every day and you won’t get sick. But what’s the hype on apples? Apples are loaded with disease-fighting antioxidants that help reduce the risk of cancer, cardiovascular disease, Alzheimer’s and diabetes, according to a 2004 article published in Nutrition Journal. In addition to preventing disease, apples also significantly aid weight loss and will even help keep the dentist away. Apples work as a natural teeth-cleaning agent and prevent plaque buildup, as noted on WebMD. That being said, an apple a day certainly holds true.

Eat your crust

Your mother always told you to eat the crust of your bread. Yes, mom’s right again. In separate studies cited by and it was found that the crust contained significantly more cancer fighting antioxidants than the soft inside of the bread. So listen to mom on this one and eat your crust.

Sore throat relief in a glass?

Next time you think about heading to the nearest drug store to buy medicine for your sore throat, think again. Gargling warm salt water will do the trick just as well, if not better than over-the-counter medicines. WebMD suggests gargling once an hour to help beat throat inflammation and soreness. However, the benefits of this natural home remedy do not end there. A 2005 study published in the American Journal of Preventive Medicine concludes that gargling salt water can prevent upper respiratory tract infections.  In this case, it really is better to skip the meds.

Pass on the midnight snacks

Here’s something that might scare you. Eating before bed really can cause nightmares. A study published in The Journal of The Mind and Body in 2000 found that eating before bed prompted brain waves that cause nightmares. What’s more, the study found unhealthy foods to be the biggest culprit. Unhealthy foods signal more brain activity than healthy food, thus increasing the likelihood of nightmares. Unless you’re up for some bad dreams, pass up that midnight craving.

At Home and In-Office Workouts

Finding time to fit in a workout can seem like an impossible task with a full time job and then any at home routine for your family such as dinner and homework help after work.  Toning up a bit does not need a whole weight machine system or a gym membership, there are quick moves that can be done from the comforts of your office chair!  While typing up that report, you could work those legs a bit and feel better for those days where you have to run and catch that train!  There are many at home or in office workouts that will get your heart rate going and muscles pumping, and they are so easy that they’ll be no excuse not to fit them in somewhere in the day!

Office chair leg exercises.

Why just sit in a chair when you can turn it into your own personal gym?  Leg extensions are very easy to and require you to sit up straight with abs tucked in then lift one leg until it is straight in front of you, hold for a couple of seconds and then lower.  Repeat this for about 16 reps on each side!  You could also work on those jiggly inner thighs by putting a water bottle in between your knees, holding it tight with your legs and then releasing halfway (don’t drop the bottle!) and tightening again.  Do this as well for about 16 reps.  If no one is around to look at you crazily, you can do some squats at your desk to tone your thighs and butt so that they will look like you spend time caring how you’ll look in your jeans.  Stand up and then sit down slowly, tightening your butt muscles as you do so.  Soon enough, a cute perky booty could be your reward!

Office chair arm exercises.

Fancy having Michelle Obama’s sleek toned arms?  Then work on them while you are at that office!  With a full water bottle, you can do bicep curls on each arm.  To work the triceps hold the water bottle straight in front of you, raise it to about shoulder level, then continue it behind your head and over your shoulder.  Make the arm straight and slowly lower it back down again in front of you.

Workout DVDs.

At home, there are many workout dvds formatted to be quick, fun, and for the person without a lot of time.  They often don’t require much equipment other than maybe a light dumbbell, a kitchen chair, floor mat,  or an exercise ball so no need for super expensive equipment.  There are boot camp style dvds, hip hop and dance inspired workouts, mommy workouts, sexy flirty girl workout dvds, and many other options to choose from!  They generally last for 15-30 minutes, so they can easily be fit into your schedule at some point.

Chasing the kids around.

Having an hour of play time with the kids will be a good way for everyone to get in shape!  Go kick around a soccer ball, jump rope/play double dutch, play tag, throw around a frisbee, or chase the dog around the block.  Everyone will have a good time and it gets some activity happening instead of lounging around the television or playing video games.

There are many ways to fit in a workout if someone is so inclined.  Choose an above option or two, put down the donut and mocha latte frappe with whip, and get those glutes in shape!

5 Worst Diets

When it comes to get slim fast diets, take them with a grain of salt (figuratively speaking).  Generally, if it sounds too good to be true, it probably is!  Losing and KEEPING weight off takes commitment and planning, so anything that promises 40 lbs gone in a matter of weeks is probably feeding you a load of bologna!  The public likes quick fixes but these types of diets usually only end up with more weight gained and unhealthy eating habits formed.  Here are some of the worse offenders:

1. One food only diets.

Cabbage diets, grapefruit diets, etc are a way to lose weight quickly but does it stay off?  Your body needs a variety of foods for nutritional value and you are more apt to get bored with it and give in to your cravings if you are only consuming one type of food.  Honestly, how long can you survive by eating only one food?  That will last for a week, tops, before you want to throw that food out of the window and maybe yourself along with it.

2. Raw foods only vegetarian diet.

Upping vegetable and fruit intake is certainly important and a good thing, especially in its raw state which keeps it packed with nutrients, but cutting out good fats, proteins, and all carbs could have bad long term effects. Your body needs protein to keep the muscles working, brain functioning, and for fuel, so why on earth would you cut that out completely?


3. Miracle juice or supplement diets.

Have you heard of diets where you can eat all that you want but as long as you add whatever miracle product is being touted (grapefruit juice, apple cider vinegar, green tea, etc), you’ll lose weight in no time?  Those are all good things to add to your diet, but they certainly won’t let you eat chocolate cake all day every day and lose 40 pounds by drinking a bit of juice with it.  Some foods or drinks do speed up the metabolism, but they work best with a balanced diet.

4. The tapeworm diet.

Whoever thought of this one was one sick person!  It was super popular back in the early 1900’s, but so was heroine and cocaine as medicine so those were truly crazy times and it’s a miracle that anyone survived!  Basically, you ingest tapeworm eggs and let them eat what you eat and help you to lose weight, which could be accomplished by just starving yourself anyway as that is what you are doing!  Most people are trying to keep parasites and bugs out of their system, not put them in.

5. The junkfood diet (twinkie diet, bacon diet, the hollywood cookie diet, etc).

these diets just consider calorie count and say that as long as your caloric intake stays below a certain number, then you should lose weight.  Clearly you won’t be getting vital nutrients though and this diet is unsustainable for the long term.  Sure, you may eat 3 twinkies throughout the day and lose weight, but you are simply starving your system and are bound to become sick.

If it sounds too good to be true, think about it hard before starting a new diet!  Smart weight loss is key for weight that won’t come back and plague you indefinitely.  Get slim quick schemes are usually ways that won’t have any good long term effects and you’ll find yourself looking for the next fix shortly; instead, create a sound meal plan and workout regimen and get those pounds off the right way!


5 Best Pillows for Your Body

Pillows aren’t just those things that you rest your head on to get a good night’s sleep; they can be utilized to relax on when pregnant, comfort an aching back or neck, prop up a hurt ankle, and much more!  Deciding on the best pillows for your body’s needs can be as simple as reading on for different styles of useful pillows:

1. Lower Back Pillow

Lower back pillows between the seat and the waist can help to reduce the chance of back strain, ache, leg pain, or tension.  This handy pillow is great for when you have to sit for a long length of time, such as during a road trip or while at work if you have a desk job.

2. Neck Pillows

For those who travel often or suffer from cervical conditions, there are many types of neck pillows that will allow you to experience comfort and the correct alignment. The c-shaped pillows can be put around your neck while on a long flight and allows you to sit up while being able to go to sleep without prompting a crook in your neck or muscle aches.

3. Full Body Pillows

These full length pillows support and align your body correctly while you sleep so that there is less chance of pain and body aches in the morning.  Pregnant women especially love the comforting plushness of the pillow.  One that wraps around the body such as the above photo will allow for sustained support even if someone turns over during the night.

4. Memory Foam Pillows

Nothing feels more customized than a memory foam pillow!  It contours to your specific measurements and weight, making sleep a truly luxurious experience.

5. Donut Pillows

These pillows look like their namesake and ease the discomfort of those who suffer from tailbone injuries.  The whole in the middle helps to keep pressure on the tailbone away so that there isn’t any pain.

Your body will often times tell you its needs and you simply have to pay attention.  These various pillows will have you on the road to ache-free days and comfortable nights!

7 Tips to Successfully Starting a Diet Regimen

It is easy to say that you want to start a diet and lose some weight, but are you committed to going through the ups and downs of a diet regimen to reach your ideal weight?  Here are 7 tips to get you on your way to accomplishing your worthy goal:

1. Be realistic.

You have to start off with a feasible game plan and timeline for losing the weight.  It didn’t take mere days to gain the weight so you can’t think that you’ll drop all of the pounds within a week.  People quit their journey when they hit a plateau or don’t lose weight as quickly as they would like, so come up with a real life goal that keeps your metabolism and schedule in mind.

2. Get a support system.

Having a friend who is also trying to lose weight or joining a program such as Weight Watchers is a great way to stay motivated to lose weight because you are accountable to someone and they can give you a pep talk when needed.  Keeping an online weight loss blog works in the same way in that it holds you to your goal because others know about it and expect results with you.  When you feel overwhelmed or want to give up, their support and love can get you through the tough spots that are inherent in weight-loss.

3. Practice portion control and watch calories.

Most meals today are double the size that we should actually be consuming in one sitting!  When at a restaurant, have the server pack half before it is even brought to the table and when eating, do so slowly so that your body can process that it is eating and alert you to when you are full.  Keeping a food journal can help you to put into perspective how much food that you consume on a daily basis and alert you to any changes that you may need to make to your diet.

4. Up your water intake.

Sometimes when we feel that we are hungry it is really our body’s way of saying that it is thirsty.  Water also helps you to become full faster if consumed before a meal, so that you can put down the fork faster.  Your body needs the water anyway to function and not become dehydrated, may as well let it aid in your weight loss goals.

5. Get moving.

Dieting alone will cause some pounds to leave but you will be much more efficient if you are up and moving around with exercise often.  Park further from buildings so that you have to walk, take the stairs, have sex, get a structured workout in with dvds or the gym 3-4 times a week, weight train to burn fat quickly, dance, swim, go play with your kids, just get moving!

6. Don’t skip meals, especially breakfast.

Your body needs food for fuel, so don’t try and starve it into slimness because not only is this very unhealthy, your body will start clinging to fat and keeping it on because it is afraid that you won’t eat again soon.  Breakfast jump starts your metabolism, so start the day right with fruit, whole grains, and some protein.

7. Set up a rewards system.

When you achieve a weightloss journey goal, reward yourself!  Then you have something to look forward to and want to push ahead.  Promise yourself a pedicure at the 10 lb goal, a small shopping spree when you hit a size that you haven’t been at before or in a while, makeover when you get to your goal weight, trip to somewhere you’ve always wanted to go, a new trinket that will symbolize the new you such as a pretty ring or bracelet to remind you of what you’ve accomplished.

Losing weight is a life long task for many people and requires a lifestyle overhaul.  Start off with these tips and you can start to kiss the old you goodbye and welcome in a healthier version of yourself!  Good luck.



Types of Headaches & How to Minimize Them

Throbbing pain in your head has a way of slowing down your day and making it miserable.  Everyone will experience a headache at least once in their lifetime and the discomfort can range from a dull ache to being almost debilitating.  There are various reasons for a headache, different types of headaches, and also many cures to combat the effects.
Headaches are from either of two categories: primary which is caused by environmental things and not any underlying medical condition and secondary headaches which are caused by medical concerns such as sinus infections or a head injury.   The rate of blood flow to the head is a leading cause of primary headaches, something like drinking an abundance of coffee (which is known to decrease blood flow to the brain) and then suddenly stopping after days of drinking it can lead to a headache because the rush of blood causes the pounding headache.

Stress or tension (primary) headaches...

can be caused by having stress physically on the body or mentally, such as having your muscles tensed in the wrong position like angling the neck wrong while sleeping or by too much work related stress in your life.  This type of headache can be a dull steady pain that can permeate through the neck, all over the head, temples, create tension in the scalp along with knotted shoulders.  Ways to alleviate the stress headaches include getting more rest, taking an over the counter headache reliever, keeping stress levels down, and stretching properly in the shoulders and neck area.

Another type of primary headache...

would be the migraines.  These are evident when blood flow is reduced to the cerebral cortex or there is a change in the contraction and expansion of blood vessels around the brain.  The intense throbbing pain can cause a high sensitivity to light, nausea or vomiting, numbness, and flashing lights along with blind spots in the sight.  Women are the more likely sex to have migraines and they can frequent during menstruation.

Cluster headaches on the other hand...

are more likely to affect men.  These are headaches that cluster in a certain area of the head (generally around the eye area) and happen over a period of days.  Excessive alcohol consumption can trigger a bout of cluster headaches.

Aspirin, a good nap, and dimmed lights is often enough to get rid of many headaches, but there are stronger measures for those suffering chronic headaches.  Check with your physician so that a suitable recovery regimen can be formulated for your specific pain relief needs.



Immediate Response Center You will receive doctor’s response within 24 hours or less.
submit g
Book an Appointment You will receive doctor’s response within 24 hours or less.
submit g
viagra pill for sale buy generic viagra online