Health Archives - Page 3 of 3 - Advanced Physical Medicine
Your Health Hand Made®
Home > Blog > Archive by category "Health" (Page 3)

Category Archives: Health

Summer Swimming Safety Tips

It's summer, and it's time to hit the cool water to stave off that hot sun. Whether it's floating, boating, or just taking a dip with friends and family, swimming safety should always be a concern.

According to the National Safety Council, 600 people annually drown in pools, over half of which are residential. The Consumer Product Safety Commission (CPSC) adds that 75% of the people injured in pools are under the age of 19 and 2/3 of them are male.

Why are these statistics so high? There are quite a few factors that contribute to the injury or drowning of so many. The environment plays a big part in safety. Often a pool is not well guarded, or a gate is left open that can lead to a really unfortunate disaster. Other problems can involve a lack or awareness or education about pool safety and swimming in general. Here's what you can do.

Community Pools

  • Check for life saving equipment in the pool area.
  • Is there a lifeguard on duty at the pool?
  • Pay attention to the water safety rules posted.
  • Do not leave a child unattended or out of reach.

Residential Pools

  • Install a 4ft or taller fence around the pool/spa area with a door alarm on the self closing, self latching gate.
    • Make sure there is nothing near or on the fence, like bushes or non-vertical bars, that will enable someone to climb over.
    • There are also surface wave and underwater alarms available to be installed for increased safety.
  • Check that you have compliant drain covers. Drain entrapment is a hazard when it comes to endangering a life.
  • Mark water depth to keep everyone aware of where they can and cannot dive or swim if uncomfortable.
  • Keep toys away from the pool area when it's not in use, to discourage children from returning to the area unsupervised.
  • Use nonslip materials around the pool area, and establish and enforce rules regarding behavior in and around the pool.
  • Simple PleasuresKeep up with pool maintenance.
    • Maintain pool and spa covers.
    • Pay attention to chemical levels in the water to avoid infections and/or rashes.

General Preventative Measures

  • Teach yourself and your children to swim, the sooner the better.
    • The Red Cross and most local gyms and pools offer classes for all ages.
  • Understand the basics of life saving so you can assist if need be.
    • CPR courses are encouraged, and can be incredibly helpful in a scary situation.
  • Pay attention to the environment.
    • Where are the people you came with? Can you reach them if need be?
  • Have a pool safety kit.
    • Include a first aid kit, scissors incase someone needs to be cut free of something, charged portable phone, and floatation devices.
  • If out by the lake/ ocean or on a boat, wear a life vest.
  • Stay hydrated and protect your skin.
  • No one should swim alone, no matter how experienced or independent. Having a friend present could save your life.
  • If someone is missing, check the water first.

The best thing you can do, is make sure both you and your party know how to handle being in the water. Knowing how to swim is the number one preventative measure against injury and drowning. A CDC study in 1994 concluded that 30-50% of Americans cannot swim, placing themselves in easily preventable danger. If something does happen, be prepared and, when you can, report hazards and pool related injuries to the CPSC by calling 800.638.2772 to make sure it doesn't happen again to someone else.

For more safety and health tips for the summer, check out our blog at Advanced Physical Medicine.

5 Healthy BBQ Recipes For a Lean Summer

There is no better time than summer to go outside, get a healthy dose of sunshine, and fire up the grill. Whether it’s a large gathering or just a family affair, barbecuing can be a fantastic (and fantastically tasty) change of pace. But there's a problem!  The traditional barbecue fare tends to be lined with fat and dripping with grease, and eating right is a big part of staying healthy and active for the summer.

Well have no fear, here are some no hassle recipes to help you stay healthy without giving up the mouth-watering goodness that comes with summer barbeques.


Grilled Chicken with Basil Dressing


  • ⅔ cups extra virgin olive oil
  • 3 tbsp of lemon juice + ¼ cup
  • 1 tsp grated lemon peel
  • 1 ½ tsp fennel seeds, crushed
  • 1 tsp ground black pepper
  • 1 cup lightly packed basil leaves
  • 1 large garlic clove
  • 3 bone-in skin-on chicken thighs + 3 bone-in skin-on chicken breasts


  • Whisk ⅓ cup olive oil, 3 tbsp lemon juice, crushed fennel seeds, ¾ tsp salt, and ½ tsp pepper in a resealable plastic bag.
  • Add chicken and massage in the marinade.
  • Refrigerate for at least 30 min. or up to one day turning occasionally.


  • Blend basil, garlic, lemon peel, ¼ cup lemon juice, ¾ tsp salt, and ½ tsp pepper in a blender until smooth.
  • Gradually blend in ⅓ cup olive oil and season to taste.
  • Remove chicken from bag and grill until cooked, flipping halfway through. Top with dressing and enjoy.

Bobby Deen’s Special Thick-Cut Garlic Pork Chops with Bourbon Glaze


Pork Chop w/ Apricot White Wine Reduction Sauce

  • 2 tbsp dijon mustard
  • 1 tbsp packed brown sugar
  • 1 tbsp bourbon
  • 1 garlic clove halved
  • salt
  • pepper
  • 2 ¾ -1 lb center cut bone-in pork chop


  • mix together the bourbon, brown sugar and dijon mustard and set aside


  • rub pork chops with garlic, salt and pepper
  • brush with glaze
  • Grill until slightly charred and cooked through (approx. 10 min each side). Some pink will remain in the center.
  • Brush with glaze before serving.

Bacon Wrapped Asparagus

bacon wrapped asparagus


  • 10 fresh asparagus spears, trimmed
  • 1/8 tsp pepper
  • 5 lean bacon strips, halved lengthwise (the more fat on the bacon, the less evenly everything will cook. The dripping grease will affect the flame level.)


  • Place asparagus on a sheet of waxed paper; coat with cooking spray. Sprinkle with pepper; turn to coat.
  • Wrap a bacon piece around each spear; secure ends with toothpicks.
  • Grill, uncovered, over medium heat for 4-6 minutes on each side or until bacon is crisp. Discard toothpicks.
Originally published as Bacon-Wrapped Asparagus in Quick Cooking March/April 2005, p24

Flame Licked Chili Flank Steak


Grill marks

  • 2 tbsp red chili paste
  • 2 tbsp vegetable oil
  • 1 tbsp black peppercorns, crushed
  • 1 tbsp cumin seed, crushed
  • 1 tsp coarse sea salt
  • 2 lbs flank steak


  • Mix red chili paste, oil, peppercorns, cumin seed and sea salt in small bowl.
  • Coat steak evenly on both sides with mixture.
  • Refrigerate 30 minutes or longer for extra flavor.
  • Grill steak over medium-high heat 6 to 8 minutes per side or until done.
  • Let stand 5 minutes before slicing. Cut steak across the grain into thin slices.
Recipe courtesy of Thai Kitchen.

Light and Lemony Grilled Lobster

Grilled lobster tails and asparagus AGAIN.

  • ¼ cup white wine
  • 2 tbsp lemon juice
  • 2 tbsp melted butter (or butter substitute)
  • 1 tbsp minced or crushed garlic
  • 1 tbsp fresh thyme
  • 1 tbsp fresh oregano
  • Salt & Pepper
  • 4 lobster tails

  • Whisk together all ingredients except butter.
  • Let sit 1 hour (or more).
  • Add butter and microwave 1 minute or until butter is melted. Whisk or stir to combine.

Lobster Tails:

  • Rinse tails in cool water.
  • With a large, sharp knife, “butterfly” the tails (cut the flesh down the middle, lengthwise, keeping the tail intact).
    • If needed, use kitchen shears to cut through the shell down the same line as your butterfly cut.
  • Baste generously, let sit 5-10 minutes.Lay tails, flesh side down, grill 3 to 4 minutes.
  • Flip over. Pour rest of baste on top and close grill lid.
  • Grill 3 to 4 minutes more. Remove and serve immediately.
Recipe courtesy of Kelly Anderson, Certified Chef & Culinary Consultant. 
Owner of, a resource for fun, healthy recipes for families.

AttributionShare Alike

Red fruits

There are other foods you can grill,Share Alike some unexpected, for a healthy side or snack. Here are some ideas.

  • Avocado: Slice in half, remove pit, and grill for 2-3 min. to create a mini bowl for salsa, addition to a summer salad or just a great side.
  • Summer Squash: Slice in half the long way, clear out the seeds, brush on some olive oil mixed with fresh herbs and seasonings, and grill face down until grill marks appear.
  • Zucchini: Prepared and grilled in the same way as the summer squash.
  • Peaches: Slice in half, remove pit, and grill face down for 5-8 min. Top with a dab of yogurt or cinnamon for desert.
  • Apples: Remove core and slice into eighths and grill, flipping once, for 4-5 min.

AttributionHealth Conscious Tips:

  • Not healthy enough? Replace the olive or vegetable oil in your recipes with coconut oil. Coconut oil is considered a good saturated fat, and is a heart healthy replacement for other cooking oils or butters.
  • Keep your grill clean, all of that charred mess that builds up may add a certain flavor to your food, but it also contains carcinogens that are potentially harmful to your health. (Coconut oil is also a great way to clean your grill as well. Seriously, get some.)
  • Marinade your Meat. Meat marinades insure that the meat you are grilling retains its full protein power. The marinade acts as a slight barrier protecting the goods and sealing in that juicy flavor.
  • Consciously chose your ingredients. Instead of the ground beef stacked up in the freezer section, grab a lean brisket and use it for your burgers. The meat is leaner, and you know exactly what's in it unlike pre-packaged hamburger meat.


For more healthy recipes and fitness tips, come visit our Chicago Health and Wellness page.

10 Activities That Don’t Feel Like a Workout

There are people that can go to the gym and enjoy exercising just for exercise sake. If you are not one of those people, dragging extra clothes around and altering your schedule just to end up running in place or climbing stairs to nowhere, may not your idea of a good time. Treadmills and ellipticals are not engaging. Even when there are little TVs attached to everything, how long can you expect someone to watch the Kardashians before jumping head first off the equipment?

We aren’t lazy, just bored with the lack of stimulation available when it comes to a traditional workout. So here’s a thought, lets ditch the mind-numbing stairs to nowhere and actually have fun. How? I’m glad you asked.

1.The simplest thing you can do is ditch your car.

Walking or grabbing your bike and getting out, exercises something other than your right foot on the gas pedal. Plus, it’s probably beautiful out and your vehicle is blocking the view. A fifteen minute walk to work in the morning will get your blood pumping and metabolism started for the day.

If you absolutely need your ride, stop looking for the closest parking spot. You don’t need it. When you go out to lunch, take the longer way around the block. Also, ignore the crowded elevator and make taking the stairs a habit.

Get active without exercise

2. Spend quality time.

Dogs are so much fun to get out and be active with. There is no one more appreciative than your k9 friend when he gets the chance to play with his favorite person. Grab a frisbee or a favorite ball and hit the park. You will both wear yourselves out and benefit from the activity.

3. Explore.

Find a hiking trail nearby, or pack a picnic, grab a friend and head to the nearest wooded area. Spending time getting to the top of a hill or the end of a hiking trail is more of a shared adventure than monotonous exercise. You’ll be too busy enjoying the company and nature around you to notice the effort.

4. Spend some time in the water.

Get in the water for exercise

The resistance water provides gives your entire body a low impact workout. Hit the pool or focus on your upper body and core by renting a kayak or going river rafting. Check out the wildlife (getting this close is not recommended. Otters like to try and climb aboard not realizing they could hurt you or vice versa). You’ll have fun, stay cool, and definitely feel the results later on.

5. Dance.

Going out and dancing is often just as good as taking a class at the gym. You’re body is constantly moving and burning off calories while you finally develop a social life by spending time with your friends or partner.

6. Join a team.

Adult sports leagues are everywhere. Indulge your competitive spirit and get involved in a kickball or softball league. Look online for a local organization near you, it’s not just for the kids anymore.

7. Volunteer.

Parks, animal shelters, Habitat for Humanity and many others are always looking for help. Picking up trash at the park, planting a few trees, or building a home will not only work up a sweat and burn calories, it will improve the world around you.

8. Get off the couch and go garden.

If you’re stuck at home, stop snacking because you’re bored. Spending an hour pulling weeds, mowing the lawn, or planting new flowers counts as being active. You are using your body, and burning calories while improving your yard.

9. Clean.

The house probably needs it, and cleaning is a whole body activity. Sweeping, mopping, and organizing your mess wears you out. Why? Because all that lifting, pushing and scrubbing is engaging your body in its own personalized workout.

10. Bring out the Wii.

Whether you are bowling, boxing or playing tennis you are making an effort to win. Involve your kids and friends to make it an event. Just 30 minutes of Wii boxing can burn over 200 calories.

No matter what you do, the point is to get up and do something. The more you’re moving around the healthier you’ll be. Spending time at the gym isn’t necessary, in fact many gyms promote getting outside and provide ideas and excursions for their members. Discover the opportunities available and take advantage of them. Engage your mind and body together for a happier you.

For more helpful tips and suggestions, come visit us at Advanced Physical Medicine.

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