February 2011 - Advanced Physical Medicine
Your Health Hand Made®
Home > Blog > 2011 > February

Archives: February 2011

5 Real Ways to Improve Your Immune System in a Month

Your body is one tough cookie, fighting off illness, staying functional, and being an overall well honed machine. Although it works very well through its own measures even without you paying super close attention to how, it does need help sometimes in building up its defenses. Here are some ways that will boost up your immunity:

1. Enjoy yourself.

Listening to your favorite music, hanging out with friends, and laughing a lot releases the body chemicals and anti-bodies that keep your body healthy and happy. Thinking positively also has the same effect, so trying to keep a bright outlook and cheerful mood will increase your chances of staying healthy.

2. Stay well rested!

Getting a good night’s sleep does more than help you keep bleary eyes at bay, it helps your body to fight off illness and remain balanced. Your skin fares better, mind becomes more focused, and the body works at its best!

3. Get outside.

Fresh air really does a body good! Walk your dog, play touch football with friends, chase your children around the park, just get out and enjoy the fresh air and get some exercise. These activities will not only help your weight stay stable, but will hinder the onset of illnesses because your body’s defenses will be stronger.

4. Eat right.

Having a balanced diet is your body’s best bet at functioning to optimal levels. Lemons and other citrus fruits are fantastic for the immune system, so adding oranges, grapefruits, and more to your diet will give you a tart kick to the day but also build up your immunity. Proteins are also useful for a stable diet and strong immunity as they supply important fuels to the body. Herbal supplements, teas rich in antioxidants, and leafy greens also create balance.

5. Stop smoking/drinking coffee.

Coffee can lead to dehydration and smoking is known to cause a plethora of harmful effects on the body, so stopping both habits will cause a surge in immunity boosting chemicals. Smoking suppresses white blood cells and the caffeine in coffee can deplete needed minerals! Increase water intake if you must have some caffeine.

A healthy body can be fully yours if you take the steps needed daily to boost up your immunity. Treat your body right and it will last you for as long as you live!

Top 10 Fitness Blogs to Bookmark in 2011

Working out in order to maintain a well conditioned body and physical appearance is important for overall health.  Many people have taken to the internet in order to share their tips and experiences with one another via fitness blogs.  Ordinary people, fitness gurus, runners, marathon participants, swimmers, gym enthusiasts all come together on the internet and have their voices heard.  Here are some of the top fitness blogs from 2010 that you should watch for in 2011.

1. http://www.blackgirlsrun.com/ Toni, Ashley, and Stacey run this fun blog that issues fitness challenges, shows workout images, shows running fashion/gear, gives advice on good workout songs to get you moving, and shows the journey of women who want to get healthy and in shape.

2. http://rosstraining.com/blog/ Ross Enamait is the brains and brawn behind this manly fitness site.  Bulk up and make those muscles swell with his techniques and videos.  He has a background of training athletes for events and personal training, so his content rich site specializes in making videos and posts showing him training people and using the techniques that he speaks of and showing that he lives the life that he is promoting (a healthy, athletic life).

3. http://fitprosarah.com/ Fitness pro Sarah Rippel is a personal trainer with a toned, buff yet feminine body who showcases ab workouts, videos, pictures and more on her totally fitness addicted blog.  She has a true passion for getting in shape that shows through her writing and workouts, the excitement for honing out a terrific shape is all too present!

4. http://bendoeslife.tumblr.com/ Ben has lost an astonishing 120 pounds after making a promise to his grandmother to get his life and body in order.  The blog shows his love for fitness, weightloss journey, and how he’s gone on to run marathons and even complete an Ironman.  Ben Does Life and you can keep up with him!

5. http://www.livesmilerun.com/ Follow the personal journey of Syl, who has run her way from 220 pounds to 142 pounds!  Two pregnancies caused her to gain weight to what she’s always considered a “chubby” frame at 160 pounds 5’4” and one day just got tired so she took off running in the middle of winter and hasn’t looked back.  Check out her fitness tips, marathon updates, and down to earth life updates.

6. http://mizfitonline.com/ Carla Birnberg is a personal trainer and bodybuilder who has shared her fitness techniques on her popular website since 2007.  Her posts show how to get the kids and any partners involved with working out, how to maintain a great figure, and her daily regimen served up with a great sense of humor and self.

7. http://workout911.com/ This is THE fitness blog to know, with tons of tips and informative articles done in a no-nonsense approach.  Learn correct form, important nutrional information, healthy weight plans, and amazing fitness techniques from the fitness brain of Brad Schoenfeld.

8. http://www.enduranceisntonlyphysical.com/ Tricia whittled her body down from a size 24 to a 4 by becoming conscious of the proportions of her food and learning to love to run.  She showcases her running tips, marathons, along with the adorable progress that she makes with her 3 year old son and teaching him to love running.  He’s even done marathons too!

9. http://workoutmommy.com/ Being a mom doesn’t have to get in the way of having a fit, toned body and Lisa who is a mommy/personal trainer helps women to fit in fitness along with healthy eating and maintaining a balanced life through the hectic happenings of having children.  Get gadget reviews, workout tips, and healthy recipes from Lisa.

10. http://keepingupwithkatie.com/ 22 year old Katie has lost 50 pounds and maintains that loss with healthy eating and a love of exercise that she showcases on her blog.  The blog shows her races and the buildup/training that precedes each race along with yummy foods/recipes meant to nourish and fuel the body while tasting good.

Whether you are a buff already and looking to communicate with other fitness fans or a newbie that wants to lose some weight, there are fitness blogs catering to many different age ranges and fitness levels.  Hopefully these help you on your search for good fitness reading material!

Also, if you live in Chicago and fell victim to sports-related injury, check out our Chicago chiropractic services.

Best Foods for Athletes

Training your body into a well honed machine is a task that requires major attention to detail when it comes to nutrition and a fitness regimen.  There are foods that work for maintaining a lean physique, foods that fuel you for a long game or for endurance, and foods that help to pack on muscles if that is the desired outcome.  Just what are these needed foods?  Let’s look at some now!

1. Almond Butter

This food is great for endurance and awesome as a healthy substitute for peanut butter.  Eaten on toast or with bananas, it is packed full of calcium, potassium, fiber, and protein.

2. Dairy products (cheese, milk, yogurt)

These have a great amount of calcium, which forms strong bones that in turn aren’t as susceptible to injury or being broken.  Don’t consume this right before an event, it’s more something to have as a part of your daily diet so that you can reap the benefits.

3. Salmon

Omega fatty acids from this fish will protect your cardiovascular health for athletic events and burns excess fat while maintaining your muscles.  As a rich source of protein, it will fuel your body just right for a race without making you sluggish!

4. Vegetables rich in iron

Having the right balance of iron within your system will pump energy throughout your body and restock the iron that is depleted from your body while exercising.  Stamina is amped up while fatigue is diminished by consuming vegetables such as chick peas, broccoli, and spinach, all of which contain great amounts of iron.

5. Bananas

Potassium speeds up recovery when working out and not having enough in your system could lead to muscle cramps but be sure not to over indulge in potassium because it can lead to a heart attack.

6. Oatmeal

By eating oatmeal before a sporting event, an athlete would get a surge of energy from the complex carbohydrates and because it is easily digestible, it wouldn’t slow down the body.

7. Quinoa

Packed full of nutrients, this is considered to be a powerful super food!  Athletes have been using it since ancient times in order to fuel the body for endurance.  The reason that it is called a super food is because it contains protein, calcium, magnesium, zinc, and iron along with all 9 essential amino acids!

For anyone trying to race, compete, or do anything at all athletic, these aforementioned foods will have you in great shape and are perfect for building up a well maintained physique.

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