So in the next week or two I’ll be making an appointment with my doctor to get a physical and have some tests done. As a 23 year old with no history of health problems, a doctor’s visit is foreign to me. Of course I’ve been to the doctor before, but not enough to learn the language. Writing for LemakHealth has helped though.

The doctor will have a checklist: he’ll ask me questions about my family’s health history, take my pulse, check my temperature, weight and height. He’ll probably ask me some embarrassing questions, but, no matter how embarrassed I might get, I promise to be completely honest.

In addition to the doc’s checklist, I’m taking my own.

This is what I’m going to ask:

I think I’m being thorough, but I’ll take recommendations for other questions to ask. Later, I’ll post a follow-up.

Z

Ingredients:

• 6 Cup Chicken stock
• 1/4 Cup Whole allspice; tied in cheesecloth
• 1/2 Teaspoon Crushed red pepper flakes
• 4 Cloves peeled garlic; roughly chopped
• 1 Cup Finely diced onion
• 1 Cup Finely diced celery
• 1 Cup Finely diced carrots
• 2 Cup Peeled finely diced all−purpose potatoes
• 3/4 Pound Skinless; boneless chicken breasts, cut into 1−inch squares about 1/4−thick
• Salt to taste
• 2 Tablespoon Fresh lime juice
• 2 Tablespoon Minced fresh mint
• 2 Tablespoon Minced fresh cilantro

Prep:

• n a 4−quart saucepan, over high heat, bring the chicken stock, allspice and red pepper flakes to a boil. Cover the saucepan, then simmer, over low heat for 10 minutes.
• Add the garlic, onion, celery, carrots and potatoes and simmer, covered, for 30 minutes more or until the potatoes are tender.
• Add the chicken and cook for 3 to 4 minutes, uncovered or until the chicken is just cooked through. Season with salt to taste and discard the allspice tied in cheesecloth. Remove the saucepan from the heat and add the lime juice, mint and cilantro. Serve immediately.

If you test this soup, let us know how it turns out. Or check out WizardRecipe.com and let us know if you find another interesting recipe.

Each city was scored on three categories: Life, Health and Fitness. Criteria like life expectancy, air quality, disease rates, and obesity.

The Magic City scored the worst for men’s health. Here’s a break down of Birmingham’s score:

• quality of life – 79th
• health quality – 86th
• fitness – 99th

Let’s see if we can improve our score in 2010.

Image source.

Here’s what you need to know:

Don’t miss the popular Village to Village Run, this year with an all-new route, beginning and ending in Mountain Brook Village, and winding through some of Mountain Brook’s most beautiful neighborhoods. Also new this year is a 1-mile Fun Run! Designed as a ‘walker and family friendly’ event, prizes will be given in all categories. Start times: 8:00 a.m. for the 10K, 9:30 a.m. for the Fun Run. Please Register Online Now by clicking on the link below!  Or pick up a race form at Dr. Kevin Alexander’s office in Crestline or The Fitness Center in Mountain Brook.  An after-race party will be held in the Mountain Brook Shopping Center parking lot.

Pre-registration for the 10K is $25 until 6:00 PM Thursday, January 21st. Registration is $30 after online pre-registration closes.

The 1-Mile Fun Run is $15.

NOTE: Registration continues until the race, so you can sign-up on the day of the marathon. Registration forms can be found at The Mountain Brook Chamber of Commerce or The Fitness Center after online registration closes.

You can find an article on marathon training in this month’s issue of Birmingham Works here.

There is also a video here.

Here is a link to a post we did about preventing running injury.

Hope to see you on January 23rd.

Tomorrow I begin the final semester of college of my life. I avoided the “Freshman 15″ out of luck (I was too busy to eat too much). That luck didn’t last though, because since I began college I’ve put on the 15 lbs. and then some. I’m no longer a 30 waist and the only reason I wear a small tee shirt is to go to sleep.

Being a realist, I know I may never have the same weight as when I started college. I do however know that gaining 30 +/- pounds isn’t a good thing. And I have a plan.

1. Take advantage of the student fitness center. Tuition includes use of the student fitness center, and I’m sure my college isn’t alone. I plan on taking a couple fitness classes during the week at the gym when I’m not taking classes elsewhere on campus. In the past I’ve taken yoga, used the treadmill, and met up with friends in between classes for a casual jog. Most of the equipment and group workouts are included with no extra cost. The biggest obstacle is staying on campus long enough to go. After a day of classes, all I want is to head home.
2. Walk (or ride) to class. Luckily for my health parking on campus is inconvenient for my classes. On any given day I have to arrive at least 30 minutes early. So whether I want to or not I have to walk across campus. Bad parking is not so good for my punctuality, however. (if I get a chance, I plan on getting a bicycle to ride to and from class)
3. Practice self-control when it comes to food. The food court and cafeteria will be my biggest challenges, but I’m prepared. The temptation to grab quick-combo meals at the fast-food spots will test my self-control. But I’ve staked out the salad bar, found the healthy items on the menus, and committed myself to avoiding fast food. I also plan on eating more at home or at least preparing my meals and taking them with me.
4. Sports. I’ve never been heavily involved in sports; too much commitment to play. But my campus has casual teams. Some teams even play less popular sports like kickball and frisbee. I’ve resolved myself to play at least once this semester. Probably kickball.
5. Sleep more. During my freshman year I never went to sleep before 12 am. I was on my own, in my own apartment with my own rules. It wasn’t until my junior year I realized how important sleep is. Here’s an extra tip: your brain “files” the information gathered during the day; studying before bedtime helps you retain the information better.
6. Stress less. This semester I plan to stress less. I’m going to do this by letting the little things go and focusing on the big things I can control. If I know I’ve put 100% into studying for an exam, I’m not going to freak out if I make a “C.” School is hard enough without me beating myself up. Add weekly yoga and meditation and I can confidently look forward to a stressless semester.

How are you staying healthy during the semester? Are you a freshman? Sophomore? Senior?

” Erica Marshall of muddyboots.org ”

We expect certain things every New Year: the Ball Drop in Time Square, the Rose Bowl, a countdown to midnight, and resolutions. For 24 hours we will itemize flaws and bad habits, dreams and ambitions. Lists will include starting new careers, being more involved in our communities, getting better grades and (of course) improving our health.

Evaluating all that happened in 2009 is exhausting. Then consider that 50% of people believe they will accomplish resolutions, but only 12% actually see it through. That’s why, as your doctor and resource for information about recovery and health, we’ve decided that we should help you plan for a healthier 2010.

Here are 10 resolutions for your consideration.

10. Devote more time to active hobbies. Health is about balance. A healthy life is equal parts work and play. That’s why our #10 resolution for a healthier 2010 is devoting time to an active hobby. Rediscover old hobbies or seek new interests, it doesn’t matter. Just make sure to devote time to activities that are fulfilling for you.

“Put good in, get good out.”

9. Stop smoking. Smoking leads to cancer, heart disease, and other health problems according to the CDC. Smoking also impairs endurance, making it harder to lead an active life.

8. Define fitness goals. The best way to make a fitness goal is to be specific. Vague goals are easily ignored. Decide early on what fitness success is, how often you will exercise, what your goals are, and the steps to achieve the goals. Side effects of improved fitness include more energy and better moods. Always keep in mind that fitness isn’t one-size-fits-all; get a physical before you start any workout routines.

7. Face a fear. Fear can have a serious impact on quality of life. The most effective way to overcome fear is to face it. Open up to a friend, family member, therapist, or doctor about the thing that scares you. If you’ve suffered an injury, fear (the fear of re-injury for example) can cause problems during recovery. Tell your doctor or physical therapist about anxieties or concerns.

6. Reduce stress. Hobbies, fitness, and fearlessness are part of a bigger picture. Each resolution is meant to remove the causes of stress. Hobbies give you downtime, fitness improves energy and outlook, and facing fears removes obstacles. A big contributor to an unhealthy life is stress. Resolve to discover the real causes and get to the root of the problem.

5. Eat healthier. I can sum this up with: put good in, get good out.

4. Help someone else. Ever heard “it’s the little things that matter?” It’s definitely true. A major obstacle to volunteering is the belief that you can’t have an impact. But doing little things for someone that needs help can improve your self-image. Things get busy, life gets complicated. Helping others gives you a special kind of satisfaction.

3. Spend more time with family and friends. Make time to spend with family or friends. Have at least one family dinner once a week and involve every family member in the food preparation or let someone pick the menu each month. Two times a month, have a game night with friends alternating who chooses the game. If you’ve started an active hobby (see resolution #10), see if anyone else is interested in the same activity.

1 & 2. Make an appointment with your doctor, and encourage your friends to do the same. This resolution is so important it gets two places for emphasis. The number of appointments you make depends on factors like age, gender, and health history. Ask your doctor what kind of check-ups he or she can provide. Your doctor should be able to make referrals if you can’t get the kind of check-up you need. Here’s a check list of things to ask about:

• Blood pressure check-up
• Blood cholesterol level exam
• A physical exam
• Mammogram (once a year for women over 40)
• Prostate exam (once a year for men over 50)

Here’s a break down of the facts from the CDC as posted on CNN:

• children that received this lot of vaccinations should get the second recommended doses.
• vaccine doses with a slightly insufficient potency creates the proper immunization against H1N1.
• the vaccine was 12% below the potency level it should be.
• anyone who provided vaccinations should check their remaining doses for lots 0.25 mL pre-filled syringes, 10-packs (NDC .49281-650-25, sometimes coded as 49281-0650-25): UT023DA, UT028DA, UT028CB. And 0.25 mL pre-filled syringes, 25-packs (NDC .49281-650-70, sometimes coded as 49281-0650-70): UT030CA.
• 800,000 doses were recalled.

This information came from CNN and CDC. For more details and links to the CDC website, check out  CNN.

As of November 2009 there have been an estimated 13,870 deaths worldwide due to the H1N1 influenza virus. Compared to pandemics past, that number is small so why does the CDC continue to standby its position this pandemic is severe?

A story on NPR this week suggests reasons range from which criteria is used to determine severity to fear that people will lower defenses and get careless about their health.

Three criteria used to determine severity of an influenza pandemic are:

1. The number of people that get sick with the flu.
2. The number of people that are hospitalized with the virus.
3. The number of people that die as a result from influenza.

Overall actual numbers are below expectations, even for the normal flu season. But looking at the groups most affected it becomes a little more clear why authorities are alarmed. While seniors are normally the most affected group by the flu, the H1N1 virus has affected young people and an above average amount of children have died.

Another possible option could a fear that fewer people will be vaccinated if they believe they aren’t in danger.

Could another outbreak occur this spring

The US supply of H1N1 vaccine is becoming more abundant and in some areas anyone can receive the vaccine. If fewer people are vaccinated it sets the stage for more people to get sick and spread the virus. And that means more people will die.

There is also a chance the H1N1 influenza strain will have a third wave early in 2010 when schools are back in session and people go back to work after the holidays.

One of the best possible options for you and your family is to get vaccinated after checking with you physician. Especially if you’re at risk. Check out our H1N1 Fact Sheet for more information.

What do you think about the pandemic? Has it been what you expected? Did you get vaccinated early or have you been waiting?