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Category Archives: Derek

Posts from Sacramento State Biology Major Derek.

Heat stroke (hyperthermia) is an abnormally elevated body temperature with physical and neurological symptoms.  Heat stroke is considered a true medical emergency that can be fatal if not properly treated. Heat stroke can occur from over exerting yourself while under the sun and dehydration.  The most susceptible people to heat strokes are infants, elderly, athletes, or outdoor workers physically exerting themselves while under the sun.  The first thing to do to help an individual with heat stroke is to cool the person down immediately. 

Here are some symptoms you may see in a heat stroke victim:

  • High body temperature
  • Rapid pulse
  • Absence of sweating, with hot red or flushed dry skin
  • Hallucinations
  • Seizure
  • Agitation


Reference link:


Here are a couple meals/snacks that are nutritional and tasty for your children to eat.  The preparation steps can be found through the reference link.

Turkey avocado sandwich-

  • Whole wheat tortillas
  • 1 avocado mashed
  • Sliced deli turkey
  • Shredded carrots
  • Shredded lettuce
  • Shredded Monterey jack cheese


Chicken nuggets:

  • Skinless, boneless chicken breasts cut in 1-2 inch squares
  • Non-fat or low-fat buttermilk
  • Flour for dredging
  • Finely crushed corn flakes for dredging
  • Salt and pepper to taste


Reference link:

Weight lifting is important in helping you look good and in preserving the quality of life as you age.  Women particularly benefit from weight lifting by increasing their bone density which diminishes with aging.  Burning calories is also associated with lifting weights even hours after your work out is done.  Metabolic activity increases for the entire day from the time your challenging your muscles to the repairing of your muscles after a work out.   

Steps to go by when working out:

1)      Define your goals

2)      Choose the right equipment

3)      Don’t go it alone (work out with a partner)

4)      Learn the power of slow (slow down for control)

5)      Rest and Recover (do not work out the same muscles everyday)

6)      Chow down to build up (you need protein for your muscles to recover)

If you have any question on working out or nutritional consumption please email or call Elite In-Home Personal Training we are more then will to help you out.

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The amount of sodium that some people consume is way too much. The daily amount of salt (sodium) is 2,300 milligrams which is about 1 teaspoon. People with high blood pressure need to reduce their amount of salt intake down to 1,500 milligrams which is approximately half a teaspoon. What you really need to remember is that there is sodium in a lot of processed foods which people dump more sodium on to their processed foods and this causes people to double or triple there amount sodium intake. Try to read the sodium content on your foods to control your sodium intake. When cooking or making food try to replace a pinch of salt with another herb or spice. The health problems that can occur from high sodium intake consist of high blood pressure, the risk of a stroke, and heart disease.

Here are some ways to spice up your meals with out salt:

• Marinate chicken breasts or pork chops in lemon juice, orange juice, or red wine
• Roll fish in sesame seeds before baking
• Spice up beef with a mixture of onion, peppers, sage, and thyme
• Toss in a few fruits and vegetables, such as dried apricots, raisins, red pepper, or yellow pepper for extra flavor
• Simmer carrots in cinnamon and nutmeg
• Sprinkle some dill and parsley onto potatoes before roasting
• Add a dash of chili powder to corn
• Toss your pasta with fresh chopped garlic
• Replace salted butter with unsalted butter
• When cooking with cheese, opt for fresh mozzarella or cheeses labeled “low-sodium”
• Try a commercial salt-free seasoning blend (such as Mrs. Dash), or make your own mix with this recipe from the American Heart Association:
1/2 teaspoon cayenne pepper 1 teaspoon mace, ground
1 teaspoon basil, ground 1 teaspoon onion powder
1 tablespoon garlic powder 1 teaspoon black pepper, ground
1 teaspoon thyme, ground 1 teaspoon sage, ground
1 teaspoon parsley, dry flakes 1 teaspoon marjoram
1 teaspoon savory, ground

If you need help in regulating your sodium intake our nutritionist is one phone call away!

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Angina pectoris (chest pain) is a symptom of coronary artery disease which people who experience this symptom feel discomfort, heaviness, aching, fullness, pressure, and painful feeling.   Now angina can be felt in the arms, shoulders, jaw, and throat.  If you have these types of pains in your chest please take notice of the pain and contact a medical professional. 

The cause of angina is due to the decrease of blood flow to an area of the heart.  With the decrease blood flow the delivery of oxygen and nutrients to the heart muscle cells is impaired.  The heart muscle has to use an alternative source of energy to perform the pumping of blood to the body.  Lactic acid is the by product of the alternative source of energy which builds in the muscles causing pain.

There are 3 types of angina:

Stable angina- Pain is predictable, present during exertion, and extreme emotional distress.  This type of angina goes away with rest.

Unstable angina- Can be a signal of an impending heart attack.  Occurs more frequently, last longer, and feels more severe.  Usually more intense medical treatment is required.

Prinzmetal’s angina- Occurs when you’re at rest, sleeping, or exposed to cold temperatures.  Symptoms are due to decrease blood flow to the heart muscle or spasm of the coronary artery.  Majority of people who have this type of angina also have coronary artery disease. 

Please be aware of how your body feels to help notice potential warnings that you’re body is giving you.




I have seen lower back pain in young adults to the elderly due to muscle strain, injuries, or over usage.  To possibly get rid of lower back pain you can become more active, avoid bad posture, use ice, or pain relievers.    Becoming more active and avoiding bad posture is the best bet in reducing lower back pain.  By doing easy exercises you can build up your back muscles so those muscles can help maintain proper posture.  Using proper posture will help your muscles from over usage and injury. 

Here are some exercises to help strengthen you lower back:

Aerobic exercise (conditioning for the muscles)

Strengthening exercises (builds muscles for your back, stomach, and leg muscles)

Stretching exercises (helps lower injury in muscles and supporting tissue flexibility)

 If you still have lower back pains after using these tips please contact your physician at your earliest convenience.  Now, if you have a medical condition contact your physician to see if you can even attempt these tips.  Our personal trainers can work with you to strengthen your lower back and/or build the muscles in your lower back.