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ELITE IN-HOME PERSONAL TRAINING WELCOMES DEREK AS AN AUTHOR ON OUR HEALTH AND FITNESS LIFESTYLE BLOG. CHECK BACK OFTEN FOR INFORMATIVE CONTENT FROM SACRAMENTO STATE BIOLOGY MAJOR DEREK.
YOU CAN FIND MORE INFORMATION AT:
ELITE IN-HOME PERSONAL TRAINING'S HEALTH AND FITNESS LIFESTYLE BLOG 
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FOR ANYBODY WHO IS DEALING WITH THE SMOKEY SKIES AND UNHEALTHY AIR DUE TO THE FIRES IN NORTHERN CALIFORNIA:
Try to stay inside in with your air filtration on or air conditioner running, because both devices have filters that will clean most but, not all the harmful particles in the air. Also, if your feeling tired it can be due to your lungs working harder to supply the body with enough oxygen to function normally. Another health tip reduce/avoid if you can labor or workout outside to avoid breathing in the unhealthy air. Watch the news to see if the air is ok to be outside.
Derek Nelson (Biography)
Objective: To help promote a healthy lifestyle through education and practice.
Educational background: Bachelor of Science Degree from California State University Sacramento, Associate Degree from American River College.
Present status: I’m getting ready to enroll in Physician Assistant School.
Health experience: Volunteered at health clinics and with health professionals (Physician Assistants). Presently I’m working with a tissue donor service that has me working with hospitals, funeral homes, and coroner’s offices.
Interest: Health, fitness, music, and cars.
HEALTH TIP:
With the smokey air and high temp ranging in the hundreds stay inside as much as possible. Remember to stay well hydrated with water not with caffeinated drinks. If you work out contact one of our personal trainers to obtain information about how to workout with this smokey air and high temperatures.
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Filters: (Make sure the air in your home is filtered)
How do you make sure that you have the proper air filter in your home for your air conditioner? To answer this question you need to pour salt, sand, or crushed up dirt on your filter if the salt etc… falls through then your filter is not the best air filter for your home. If the salt, etc… does not fall through then your filter is a good filter for you and your family. Look for a three layer air filter which usually does the job too.
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HEALTH TIP:
When exercising make sure that you are eating properly, like fruits and vegetables. I have seen people exercise and forget to the proper foods, which makes the exercising almost pointless. While you exercise look up foods that can keep you retain the proper vitamins and minerals. You can contact one of our certified trainers to answer any question on what to do during an exercise to make sure you stay health and get the results you want.
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CPR and First Aid:
When you have time go to your phone book or internet and look up classes to become certified in CPR and First Aid as soon as you can. You never know when you may be needed to save a life. I got my certification at the nearest American Red Cross center. I have not had to use it CPR yet which I’m thankful for, but I have had to use the First Aid training to help another. When you help another out that good feeling is unforgettable.
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CHILDHOOD OBESITY:
Obesity in children is growing and parents, uncles, aunts, relatives, and even family friends need to influence younger children to eat properly. What I mean about eating properly is that we as adults need to make an effort to not feed children fast foods. It has caused children to gain weight rapidly. Also the child’s chances of developing heart disease, high cholesterol, high blood pressure, and the odds of having a stroke are inceased.
To help prevent your child or any kid from developing these problems, provide vegetables and fruits that they like to eat. Also, eat those vegetables and fruits in front of them. Be the positive example to that child. Another big factor in preventing obesity in children is to make sure they are active in sports or active in playing with other children. A lot of children play video games or watch TV way too much. If you’re the parent or relative do not let that child tell you what they should eat. You’re the adult! Step up and be the positive adult in their
life. Cooking healthy meals in front or around the child also helps the child want to eat correctly. If you need more information on nutrition or how to lower a child’s weight contact our certified nutritionist/personal trainers.
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SLEEPING PROBLEMS:
Sleeping is very important for normal functioning during the day. Your body repairs itself when you sleep and has a better chance to fight infections while you’re sleeping. Your work out’s can be affected due to poor sleeping habits. Lack of sleep may casue you to lose focus and you might end up doing your exercises incorrectly while you are working out, causing you to injure yourself. Also, the lack of sleep will cause you to fall into overtraining which will limit your workouts. If you get to this point, you will be selling yourself short on your way to maintaining a healthy lifestyle. Your immune system can become weak from not sleeping correctly causing you to become sick easily. The correct amount of sleep is between 7 to 8 hours. Some people do not have time to get the adequate amount of sleep because they are too busy however, if you plan your days out correctly you can gain back your missing hours of sleep. If you’re still having problems sleeping you should contact your physician to get some help.
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CHOLESTEROL TIP:
To help avoid harmful or bad cholesterol try to avoid trans fats and read nutritional labels on the side of food products. Also use vegetable oils like olive and canola oil in your cooking. Margarine (butter) and animal fats (lard) are supposed to be used minimally. Eat lean meats to help in lower your cholesterol intake.
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EYE CARE:
Protect your eyes in the sun this summer, because your eyes can be damaged by the sun. Do not stare at the sun if you have not been told that already and wear shades. Try not to look at sun glares that you may encounter off of lakes, ponds, etc… Protect your vision!
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EAT HEALTHY:
Avoid fast food restaurants and learn how to cook healthy at home. Meals with vegetables and fruits are a great way to eat healthy. Stay away from using a lot of salt content in your food. Lean meats will help out in filling you up. Sodas should be avoided and replaced with water, tea, or flavored water. If you can fit a salad into the meal do it, but do not dump a lot of salad dressing on your salad. Remember eat in moderations!
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DEHYDRATION:
Dehydration is when you lose more fluids then you consume. Dehydration is dangerous to infants, small children, and older adults. Early signs of dehydration consist of dry mouth, sticky saliva, reduced urine with your urine looking dark yellow. The daily amount water that you should drink is 8 to 10 glasses of water. Drinking rehydration drinks is good during or after exercising. Rehydration drinks should be formulated to give your body energy and water for your body to function normally. Again, you can contact our certified personal trainers/nutritionist for more information.
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7 WAYS TO A HEALTHY LIFESTYLE:
1. Exercise. Exercise at least for 30 minutes a day to help fight weight gain and also give your metabolism a good jump start. Try to exercise in the morning, so that your metabolism will be working at a good rate through out the day. Do not forget that exercising for 30 minutes does not excuse you from eating healthy nutritional meals in moderation.
2. Eat nutritional meals. Eat meals that contain vitamins and minerals that your body needs. Do not eat excessive amounts of fatty foods and try to avoid Trans Fats. For more nutritional information contact our certified nutritionist.
3. Lower or get rid of stress. Lower stress by talking to a spouse or friend. You can walk away from stressful situations. Also, exercising is a double benefit, because you lose weight and relieve stress. One more thing stressing out can lower your immune system cause you to get sick so, avoid it.
4. Quit smoking. Just stop smoking; it increases your risk to multiple health problems. If you need help to stop smoking you can look online or ask a health care professional.
5. Don’t over consume alcohol. The over consumption of alcohol will increase your health risk for malnutrition, high blood pressure, etc…
6. Stay away from drugs. Prevent from hurting your body.
7. Think positively. Thinking positively will help you in living a better life and help in maintaining a healthy lifestyle.
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MUSCLE CRAMPS:
Warm up and stretch before your activity/exercise. Take in more water before and during your activity, especially when you’re in a hot environment. Intake plenty of potassium like bananas, oranges, and potatoes. Stretch out your stomach muscles by doing side stretches before exercising. If you do not know how to do side stretches then contact one of our personal trainers to obtain that information. If you have a cramp you can get into a warm bath and do more stretching when you’re out of the bath.
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BENEFITS TO EXERCISE:
With at least 30 minutes of exercise here are the multiple benefits:
Improves muscle tone and strength, boosts self-image, controls appetite, helps maintain stable weight, stimulates the mind, provides enjoyment and fun, relieves tension and stress, improves flexibility, lowers blood pressure, relieves insomnia, increases “good” (HDL) cholesterol, reduces risk of diabetes, increases energy and helps decrease fatigue, reduces anxiety and depression, improves balance and coordination, helps prevent constipation, and makes you improve the likelihood of a healthy life.
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BRUISES:
Bruises are caused by small blood vessels rupturing under your skin due to bumping into things or from falling. If you take blood thinners like aspirin or anticoagulants you can bruise easily. When you give blood you can also receive a bruise from the puncture site. Home treatments you can use to take care of the bruises consist of putting ice on the injured area for 15 minutes every 1 to 2 hours within the first 48 hours. Elevating the injured area will cause the blood to leave the injured area which can help decrease swelling. Resting the injured area will allow the body to start repairing itself. Last tip is to use a warm towel, hot water bottle, or heating pad on the injured area, if the bruise is still painful after 48 hours. If the bruise persist and show signs of infection at or around the bruise site contact a health professional (Physician, Nurse, EMT) as soon as possible.
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HYPERVENTILATION:
Hyperventilation is due to breathing very fast and deep. The carbon dioxide (CO2) levels in your blood can drop too low causing symptoms like numbness, tingling, pounding or racing heart beat, anxiety, a feeling of not getting enough air, light headedness, chest pain, and the most severe case you can experience unconsciousness. To help treat hyperventilation you can sit down and focus on breathing slowly. If you are sitting down and you experience hyperventilation you can breathe in and out of a paper bag. The paper bag needs to be held over the nose and mouth to help bring back CO2 into the blood. Use the paper bag intermittently for 5 to 15 minutes. If you or someone else is still experiencing hyperventilation make sure you call 911 or get the nearest help.
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AVOIDING INJURY WHILE RUNNING:
Running has multiple health benefits in improving your health by strengthening your heart, lungs, and leg muscles. Running can also give people fast results in improving their fitness. While you run mix walking in your training to prevent over working yourself or straining your muscles. Reduce your training intensity when you’re not feeling up to speed, like when you’re sick or extremely tired. Obvious advice in preventing injury while running is to stretch out before and after warming up. Try to run on soft pavement, like grass to reduce impact on your legs. Also, incline running increases stress to your feet, ankles and knees so try to avoid it. Do not forget to stay well hydrated. Contact our certified trainers to get more information about running properly.
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TO FIND OUT IF SOME ONE IS HAVING A STROKE:
F.A.S.T.
F-Face: Ask the person to smile. Does one side droop?
A-Arms: Ask the person to raise both arms. Does one arm drift downward?
S-Speech: Ask the person to repeat a sentence. Are the words slurred or is the sentence repeated incorrectly?
T-Time: If the answer to any of these questions is yes, then time in very important. Call 911 immediately!
Stroke also shows signs of headache, severe weakness, and trouble walking or seeing.
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MORE LOW-CHOLESTEROL TIPS:
If your cholesterol level is at a dangerous range then you need to skip these foods listed below to help in not elevating your cholesterol level.
• Vegetables in cream or butter sauces
• Butter
• Solid shortening
• Tropical oils (coconut, palm)
• Bacon fat
• Regular mayonnaise and salad dressings
• Partially hydrogenated vegetable oils
• Peanut butter that contains hydrogenated vegetable oil
• Refried beans that contain lard
• Fried fish (such as fried shrimp, oysters, catfish, etc.)
• Fried chicken
• Regular hot dogs
• Organ meats (liver, sweetbread, kidneys)
• Regular ground beef
• Marbled or prime cuts of meat
• Whole milk (fluid, evaporated, condensed)
• Ice cream
• Half and half
• Whipping cream
• Whipped topping
• Potato chips
• Buttered popcorn
• High-fat crackers
• Sodas
• Drinks with added sugars or high-fructose corn syrup
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FIGHTING HEART DISEASE:
Change your diet to a low-fat diet which can help reopen clogged arteries from arteriosclerosis. Eat more vegetables and lower your calorie intake. Get rid of caffeine in your diet or at least lower your caffeine intake. Practice relaxation techniques like deep breathing, stretching, and progressive muscle relaxation. And of course quit smoking if you are smoking already.
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HIGH BLOOD PRESSURE:
High blood pressure involves hypertension which occurs when there’s high pressure from your blood pushing against the artery walls. High blood pressure is not a disease, but can increase your risk of stroke, heart attack, and kidney disease.
Here is the rating for blood pressure:
Normal: below 130/85
High-normal: 130-139/85-89
High: over 140/90
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WOMEN AND MEN MONTLY EXAMS: (JUST A REMINDER FOR YOU TO DO YOUR SELF-EXAMS! ASK YOUR PHYSICIAN HOW TO DO A SELF-EXAMINATION.)
Women:
Don’t forget to do self breast exams usually after a few days after your period when your breasts are not swollen or tender. Contact your physician to find out how much you should check your breast due to family history or personal issues. If any abnormal formations are found during your examination tell your physician that day or the next day do not brush it off it’s very important to try to catch a potential issue early.
Men:
Do not forget to exam your testicles once a month. The best time to do your exam is after a warm bath or shower when the scrotal skin is relaxed. If you have a history of testicular cancer in your family notify your physician. If any abnormal formations are found during your examination tell your physician that day or the next day do not brush it off it’s very important to try to catch a potential issue early.
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CALORIC INTAKE:
1 Pound= 3500 Calories
To reduce your weight reduce your caloric intake, but do not be dramatic and reduce your caloric intake by barely eating at all. People have been known to starve themselves and that is dangerous. Reduce your caloric intake in steps so your body will not have dramatic with draw symptoms. Call one of our certified nutritionist to get important information in losing weight. Also, become physically active in exercising to reduce your daily caloric intake.
Here are some activities and the calories expanded:
Aerobics- 620
Running- 500
Walking (4mph) – 230
Soccer- 370
Bicycling (12mph) – 620
Ski Machine- 550
Swimming- 470
Stair Master- 370
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EYE CARE: (DRY EYES)
If you have stinging eyes, blurred vision, and light sensitivity you can have dry eye syndrome (DES). To get temporary relief you can us artificial tears or tropical steroids, but that is going to cover the problem that your body is not producing enough tears to lubricate your eyes.
Ways to help resolve the problem: (Consult with your physician before proceeding with these methods!)
-Eating more omega-3’s
-Take at least 500mg daily of both DHA and EPA supplements, or eat up to three 4- ounce servings of fatty fish like salmon or canned light tuna per week.
-Make sure that you get at least 8 hours of sleep each night and do not have air blowing on your face directly. If the air is dry in your sleeping area use a humidifier.
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ENERGY BALANCE: (FOOD THAT YOU CONSUME!)
Energy consumed=Energy expanded
Gain weight:
Energy consumed> Energy expanded
Lose weight:
Energy consumed<Energy expanded
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ENERGY IN: (FOOD INTAKE)
Overriding Hunger and Satiety:
• Stress eating is eating in response to emotions.
• Cognitive influences such as perceptions, memories, intellect, and social interactions.
Sustaining Hunger and Satiety:
• Protein is the most satiating.
• Complex carbohydrates and high fiber are satiating.
• High-fat foods stimulate and entice people to eat more, but high satiety signal from fat.
Satiation- is the feeling of satisfaction and fullness during the meal.
Satiety- signals your body not to eat again until the body needs.
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HEALTH RISKS ASSOCIATED WITH BODY WEIGHT AND BODY FAT
Strong relationships:
Cardiovascular disease and obesity
Diabetes and obesity
– Insulin resistance and obesity (impairs sugars to get to the cells.)
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EATING DISORDERS:
Many individuals, including young females, suffer from eating disorders.
These include anorexia nervosa, bulimia nervosa and binge-eating disorders.
The causes include a combination of social cultural, psychological, and perhaps neurochemical factors.
Athletes are among the most likely group to develop eating disorders.
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PRADI-WILLI SYNDROME:
Consist of birth defects, hypotonia, incomplete sexual development, some degree of mental retardation which is involved in most cases, short stature, small hands and feet, and developmental delays. They have compulsive food cravings and the lack to reason. They gain weight on approximately one-half the calories required by a normal person.
Here are some things to do to help them:
• Keep food inaccessible to them
• Keep their lives structured
• Tell them when they do something good
• A person with PWS has a fast hand so keep an eye out for it
• Try not to eat in front of them, it’s hard for them to watch someone enjoy the goodies they were denied.
• Have them eat food in portions (small)
• Inform any one who is coming in contact with the PWS child
• Be consistent, they thrive on routine
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ANOREXIA NERVOSA:
Characteristics:
• Self-starvation- tremendous self-control to limit eating
• Physical consequences can consist of major or even life-threatening
Treatments:
• Food (Eating regularly)
• Weight gain w/ help from a certified professional
• Changing personal relationship with self and others
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VITAMIN A AND BETA-CAROTENE
Roles in the body:
Vitamin A (Reproduction and Growth):
• Sperm development in men
• Normal fetal development in women
• Growth in children
• Remodeling of the bone involves osteoclasts (destroys bone growth), osteoblasts (builds bone), and lysosomes (digest waste in your cells).
Beta-Carotene:
• Helps protect the body from diseases, which includes cancer.
Make sure to take the proper amount of vitamin A and beta-carotene. Contact our nutritionist to get the correct daily dosage amount if you do not know how to obtain daily dosage amounts for vitamins.
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FIBER:
Fiber is essential part of your diet to help maintain a regular digestive system. Fiber is a carbohydrate that our bodies can not digest. There are two types of fibers available that you should already know or you might have heard of. Soluble fiber is the first type of fiber which consists of beans and fruits which help fight against hunger. The second fiber is insoluble fiber which consists of whole grains, nuts, wheat bran, and vegetables (which is related to maintaining a regular digestive system).
Daily amount of intake:
Age 50 and younger:
Women: 25 grams
Men: 38 grams
Age 51 and older:
Women: 21 grams
Men: 30 grams
Fiber in cereals can also be beneficial for daily intake. Fiber consumption is linked to lowering your risk for high cholesterol, heart disease, and diverticulitis disease (Inflammation of the intestine). The higher the fiber content in your cereal or daily food intake the better off you are in lowering your risk from health issues, but do not forget the adequate amount of daily vitamins, minerals, and water.
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References: http://WWW.WEBMD.COM, http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fiber-full-story/index.html.
ZINC:
Zinc is an essential mineral which is involved with cellular metabolism, growth development, immune response, neurological function and reproduction. Like most minerals zinc is not always consumed on daily basis at the right amount. Zinc deficiency is prevalent in developing countries. Severe zinc deficiency has some of these effects like slowing growth, delayed sexual maturation, skin rashes, immune deficiencies and impaired wound healing. Mild zinc deficiency has health problems like impaired physical and neuropsychological. You need to try and make sure your taking the adequate amount of zinc in your diet. Contact our nutritionist and ask how to incorporate zinc into your daily eating habits.
The types of people who are at risk:
• Infants
• Children
• Pregnant women
• Malnourished individuals
• Older adults
• Strict vegetarians
• People with Sickle Cell Anemia
Here are tables to find out how much you need to take on a daily basis and what foods are a source of zinc:
The Recommended Dietary Allowance (RDA) for Zinc
Life Stage Age Males (mg/day) Females (mg/day)
Infants 0-6 months 2 (AI)
2 (AI)
Infants 7-12 months 3 3
Children 1-3 years 3 3
Children 4-8 years 5 5
Children 9-13 years 8 8
Adolescents 14-18 years 11 9
Adults 19 years and older 11 8
Pregnancy 18 years and younger – 12
Pregnancy 19 years and older – 11
Breast-feeding 18 years and younger – 13
Breast-feeding 19 years and older – 12
Food Serving Zinc (mg)
Oysters 6 medium (cooked) 76.3
Crab, Dungeness 3 ounces (cooked) 4.7
Beef 3 ounces* (cooked) 6.0
Pork 3 ounces (cooked) 2.2
Chicken (dark meat) 3 ounces (cooked) 1.8
Turkey (dark meat) 3 ounces (cooked) 3.8
Yogurt, fruit 1 cup (8 ounces) 1.8
Cheese, cheddar 1 ounce 0.9
Milk 1 cup (8 ounces) 1.8
Cashews 1 ounce 1.6
Almonds 1 ounce 1.0
Peanuts 1 ounce 0.9
Beans, baked 1/2 cup 1.8
Chickpeas (garbanzo beans) 1/2 cup 1.3
*A three-ounce serving of meat is about the size of a deck of cards.
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References: http://lpi.oregonstate.edu/infocenter/minerals/zinc/
RICH ANTI-OXIDANT FOODS:
List of anti-oxidant rich foods:
• Eggplant
• Apples
• Alfalfa sprouts
• Beans
• Onions (Red onions are a great source of anti-oxidants)
• Red grapes
• Raisins
• All berries
• Plums
Try to incorporate these foods into your daily diet and help your immune system. If you need help in incorporating these foods you can contact our nutritionist at http://www.elite-personaltraining.com. Our nutritionist will give plenty of ideas of how to make quick meals with these anti-oxidant rich foods. Its still winter so protect yourself.
STUDYING:
Cramming for a test needs to stop! Find where and when to study to organize your studying to get the most out of your time. The place where you study is very important because your concentration can be effected by noise or distractions. The distractions or noises can hurt your effectiveness in doing well on your exams. Look for a place to study that has good lighting, comfortable temperature, and good desk space. Make sure to also develop early study habits that consist making a schedule of specific study times that allows you to go over study material with in 24 hours of receiving the material. Always stay ahead of your work and do not let the study material back up on you. With all of this studying make sure to give yourself break times between you studying to avoid over whelming yourself with study material. Now reading your text book is very important in bring clarity to your notes and helps reinforce your information. Make sure to eat healthy not junk food. Foods that are not heavy are preferred and snacks like trail mix or fruits are a good idea. Water is very important so don’t neglect it! Don’t forget to get at least 8 hours of sleep. If you would like more information about what you can should eat while studying contact our nutritionist to get further information.
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References:
http://www.collegeboard.com/student/plan/college-success/961.html
STUDYING:
Cramming for a test needs to stop! Find where and when to study to organize your studying to get the most out of your time. The place where you study is very important because your concentration can be effected by noise or distractions. The distractions or noises can hurt your effectiveness in doing well on your exams. Look for a place to study that has good lighting, comfortable temperature, and good desk space. Make sure to also develop early study habits that consist making a schedule of specific study times that allows you to go over study material with in 24 hours of receiving the material. Always stay ahead of your work and do not let the study material back up on you. With all of this studying make sure to give yourself break times between you studying to avoid over whelming yourself with study material. Now reading your text book is very important in bring clarity to your notes and helps reinforce your information. Make sure to eat healthy not junk food. Foods that are not heavy are preferred and snacks like trail mix or fruits are a good idea. Water is very important so don’t neglect it! Don’t forget to get at least 8 hours of sleep. If you would like more information about what you can should eat while studying contact our nutritionist to get further information.
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References:
http://www.collegeboard.com/student/plan/college-success/961.html
OBESITY AND FAST FOOD RESTAURANTS:
Fast food restaurants have 1/3 of the U.S. children from 4 years old to 19 years old eating their fast food, which adds 6 extra pounds per child per year. The adding of the 6 extra pounds increases the risk of obesity. Fast food eaters have increased 5 fold, which is not too alarming with the billions of dollars spent on advertising which is focused on children. The highest consumer of fast food is in youngsters with higher household income levels, boys, older children, African-Americans, and children living in the south. Fast food lover’s intake more fats, sugars, and carbohydrates and fewer fruits and non-starchy vegetables then youngsters who didn’t eat fast food.
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Reference:
http://www.cbsnews.com/stories/2004/01/05/health/main591325.shtml
MONEY SAVING TIPS:
For those who want to save money, but do not know how to get started here are some tips that you can use. I will post some tips for you to look at, but the rest of the tips you will need to use the reference link to get more tips.
1. Use a bank that has a good interest rate. Look for a bank that will does not charge you for a checking or savings account.
2. When leaving a room turn off your television if your not going to be watching it. You use less electricity which helps in lowering your electrical bill.
3. Wash and vacuum your car at home.
4. Buy a used car.
5. Keep your tires inflated properly.
6. Don’t carry unneeded weight in your vehicle causing heavy loads on the engine, which increases your gas usage.
7. Shop at outlet stores.
8. Buy food in bulk.
9. Cook your own meals.
10. Clean your own carpets.
11. Brush and floss your teeth.
12. Eat right and exercise daily.
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Reference link:
http://www.frugallawstudent.com/2007/05/17/180-money-saving-tips-to-turn-your-financial-life-around-180-degrees/
MUSCLE STRAIN:
Muscle strain can be also be referred as a muscle pull or muscle tear which these terms mean muscle damage. Muscle damage can damage small blood vessels causing local bleeding which you may see as a bruise. Pain can come from the nerve endings in the area.
Symptoms:
• Swelling, bruising or redness, or open cuts as a consequence of the injury
• Inability to use the at all
• Pain at rest
• Weakness of the muscle or tendons
If you do have concerns about your muscle strain(s) please notify your physician or medical professional to get advice on your injury.
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Reference link:
http://www.webmd.com/a-to-z-guides/muscle-strain
INCREASING CORE STABILITY:
Core stabilization is muscles in your trunk that keep our spine and body stable. When we move our muscles are working to hold us steady when other muscles are moving us. If your core muscles are strong they will help with your posture, balance, movement is more efficient and powerful, and you’re less likely to be injured. Core stability is beneficial for the elderly to professional athletes. For further information please use this reference link.
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Reference link:
http://www.webmd.com/fitness-exercise/core-stabilization-76
DEHYDRATION:
For this summer with its high triple digit weather in the Sacramento areas try to avoid dehydration. Dehydration is when your body loses more fluids then taking in fluids. Water is lost daily through our sweat, urine, stool, and by our water vaporizing into gas when we exhale. Dehydration is present when your body is out of balance with its water and salt concentrations. Causes of dehydration in adults can come from fever, heat exposure, too much exercise, vomiting, diarrhea, increased urination from infection, disease like diabetes, impaired ability to drink, no access to drinking water, significant injuries to skin such as burns.
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Reference link:
http://www.webmd.com/a-to-z-guides/dehydration-adults
IF YOU HAVE SORE MUSCLES THEN TAKE CAFFEINE:
Studies from the University of Illinois have associated sore muscle relief with caffeine intake. The study talks about 25 college-aged men who take part in experiments that had them do exercises which caused quadriceps pain. During the study researchers were asking them if they felt any muscle pain and they found out that a significant of their test subjects who had coffee were not feeling quadriceps pain compared to the group of test subjects that took placebos. Further in the article one cyclist says that is normal for athletes to intake caffeine to help metabolize fat easier.
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Reference link:
http://www.webmd.com/fitness-exercise/news/20090402/muscles-sore-after-exercise-sip-caffeine
VITAMIN SOURCES:
• Beta-Carotene: Dark Green vegetables, carrots and tomatoes.
• Bioflavonoids: Citrus fruits, apples, soy, hawthorn berries and green tea.
• Biotin or Vitamin H: Eggs, raw fruits, mushrooms, poultry, soy or soy products, whole grains and oatmeal.
• Choline: Choline tablets, beans, and eggs.
• CoQ-10: Fish and spinach.
• Folic Acid or Vitamin B-9: Wheat Germ, eggs, salmon, mushrooms, citrus fruits, and chicken.
• Hesperidin: NutriBiotic’s Grapefruit Seed Extract. (Thought to stimulate the immune system)
• Inositol: Blackstrap molasses, fresh fruits, nuts and seeds, wheat germ.
• PABA or Para-aminobenzoic Acid: Spinach, blackstrap molasses, mushrooms, rice.
• Riboflavin or Vitamin G: Sprouts, nutritional yeast, milk, meat, and some forms of algae.
• Vitamin A: Parsley, sweet potatoes, watermelon, nettle leaf, broccoli, carrots, dark leafy greens, eggs, and mangos.
• Vitamin B: Fruits, vegetables, and whole grains.
• Vitamin B-1 or Thiamine: Beans, broccoli, wheat germ, eggs, seafood, nuts, oatmeal, poultry, sunflower, seeds, and brown rice.
• Vitamin B-2 or Cyanocobalamine: Green leafy vegetables, parsley, blackstrap molasses, spinach, wheat germ, and yogurt.
• Vitamin B-3 or Niacin or Niacinamide: Seasame seeds, eggs, sunflower seeds, and oat straw.
• Vitamin B-5 or Pantothenic Acid or Pantethine: Blackstrap molasses, eggs, sweet potatoes, oatmeal, soybeans and soybean products.
• Vitamin B-6 or Pyridoxine: Spinach, eggs, and seeds.
• Vitamin B-9: (See Folic Acid)
• Vitamin B-12 or Cyanocobalamine: Tuna, eggs and salmon.
• Vitamin B-15 or DMG or Di Methyl Glycine or Pangamic Acid: Pumkin seeds, sesame seeds, brown rice, meat.
• Vitamin B-17 or Leatrile or Amygdalin: Bean sprouts, buckwheat, wheat grass, brown rice, apricot pits and legumes.
• Vitamin C: Broccoli, strawberries, citrus fruits, rose hips, fresh fruits and vegetables of all kinds, parsley, and nettles.
• Vitamin D: Sunshine, parsley, dark leafy green vegetables, eggs, fish and fish oils, salmon, sweet potatoes, oatmeal, cod liver oil and yogurt.
• Vitamin E: Wheat germ (oil or fresh), eggs, nuts, leafy green vegetables, soy products, vegetable oils, and berries.
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Reference link:
http://www.naturalhealthtechniques.com/Diet_Nutrition/vitamin_best_bet_foods.htm
PROTEIN SHAKES:
Protein shakes are a good source protein that is the main building blocks for muscle, bone, skin, and other tissues. Athletes drink protein shakes to obtain nourishment right after their workout, because making a meal right after a work out is not always accessible so a shake is more convenient. Protein shakes can help repair damage to your muscles after serious body building. The amount of protein that is recommended daily is for a healthy adult is 0.75g of protein per kilogram of body weight, or 45 to 56g of protein a day.
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Reference link:
http://www.webmd.com/a-to-z-guides/protein-shakes
HISTIDINE:
Histidine is found hemoglobin and is also used in the treatment of rheumatoid arthritis, ulcers, allergies, and anemia. Histidine is essential for growth, repair of tissues, and maintenance of the myelin sheaths which protect nerve cells. Other functions of histidine consist of protection from radiation damage, lowering blood pressure, and aid in heavy metals removal from the body. Also, histidine is involved in sexual arousal.
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Reference link:
http://www.realtime.net/anr/aminoacd.html#overview
GLUTAMINE:
Glutamine is most abundant in muscles to help build and maintain muscle tissue. Glutamine helps prevent muscle wasting from prolonged bed rest, cancer, and AIDS. Brain function and mental activity is increased by glutamine. Glutamine helps to promote a healthy digestive tract and a balanced acid/alkaline balance in the body. Treatment of schizophrenia and senility is associated with glutamine.
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Reference link:
http://www.realtime.net/anr/aminoacd.html#overview
VITAMIN B1 (THIAMINE)
Thiamine is important in energy production by converting carbohydrates into energy. Thiamine is essential in the functioning of the heart, muscle, and nervous system. Lack of thiamine will cause the body to be weak and fatigued. For the body to process carbohydrates and certain proteins the body needs thiamine. Whole-grain, enriched, fortified products like bread and cereals are a good source for vitamin B1. For fruits watermelon is a good source and for vegetables peas and avocados are a good source.
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Reference link:
http://www.webmd.com/diet/guide/vitamins-and-minerals-good-food-sources
http://www.healthalternatives2000.com/vitamins-nutrition-chart.html
METHIONINE:
Methionine is a powerful anti-oxidant and also a good source of sulfur which helps in the prevention of disorders of the hair, skin, and nails. Methionine assists with the breakdown of fats like the fats that are found in the liver and arteries. Detoxification of heavy metals is associated with methionine and also diminished muscle weakness. Methionine is helpful for people suffering from schizophrenia.
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Reference link:
http://www.realtime.net/anr/aminoacd.html#METHIONINE
DIFFERENT TYPES OF BURNS:
Heat burns- Also, called thermal burns are caused by fire, steam, hot objects, or hot liquids. Children and older adults usually acquire scalded burns with hot liquid.
Electrical burns- caused by contact with electrical sources or lightning.
Chemical burns- caused by household or industrial chemical contact in a liquid, solid, or gas form.
Radiation burns- caused by the tanning booths, suns, sunlamps, X-rays, or radiation therapy for cancer treatment.
Friction burns- caused by skin contact with any hard surface like carpet, rough floors, and rugs.
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Reference link:
http://firstaid.webmd.com/tc/burns-topic-overview
DIFFERENT TYPES OF BURNS:
Heat burns- Also, called thermal burns are caused by fire, steam, hot objects, or hot liquids. Children and older adults usually acquire scalded burns with hot liquid.
Electrical burns- caused by contact with electrical sources or lightning.
Chemical burns- caused by household or industrial chemical contact in a liquid, solid, or gas form.
Radiation burns- caused by the tanning booths, suns, sunlamps, X-rays, or radiation therapy for cancer treatment.
Friction burns- caused by skin contact with any hard surface like carpet, rough floors, and rugs.
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Reference link:
http://firstaid.webmd.com/tc/burns-topic-overview
LYSINE:
Lysine ensures adequate calcium absorption and maintains a proper nitrogen balance in adults. Lysine helps form collagen that makes up cartilage and connective tissue. Production of antibodies which is necessary for the prevention of out breaks like cold sores needs lysine. A lower high serum triglyceride level is associated with lysine.
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Reference link:
http://www.realtime.net/anr/aminoacd.html#LYSINE
VITAMIN E:
Vitamin E plays a role a significant role as an antioxidant that protects body tissue. Also, vitamin E helps with red blood formation, heals minor wounds and minimizes the appearance of wrinkles for women.
Fruit Sources:
• Blackberries
• Bananas
• Apples
• Kiwi
Nut Sources:
• Almonds
• Sunflower seeds
• Pine Nuts
• Peanuts
• Brazil nuts
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Reference link:
http://www.healthalternatives2000.com/vitamins-nutrition-chart.htmla
QUICK AND HEALTHY MEALS: (CHICKEN FAJITA)
Sliced chicken, tenderized in lime juice, combines with a spicy sour-cream sauce in this tasty wrap. Serve with Vinegary Coleslaw and Spiced Pinto Beans.
Makes 2 servings
ACTIVE TIME: 30 minutes
TOTAL TIME: 30 minutes
EASE OF PREPARATION: Easy
8 ounces boneless, skinless chicken breast, trimmed of fat
1 tablespoon lime juice
1/4 teaspoon salt, divided
1/8 teaspoon freshly ground pepper
2 tablespoons reduced-fat sour cream
1 1/2 teaspoons chopped fresh cilantro
Several dashes of hot sauce to taste
1/8 teaspoon ground cumin
1 small onion, thinly sliced
2 whole-wheat tortillas, heated (see Tip)
1/2 cup shredded lettuce
1 plum tomato, thinly sliced
1. Preheat broiler.
2. Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.
3. Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.
4. Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.
5. To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.
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Reference link:
http://www.eatingwell.com/recipes/chicken_fajita_wrap.html
WOMEN’S HEALTH AT THE AGE OF FORTY:
As women age to 40 years old weight gain is one of the issues that they face. Weight gain is contributed to the metabolism slowing down by three factors.
First factor to your metabolism slowing down is due to some women’s genetics.
Second factor is thyroid function which women have more issues then men.
Third factor is muscle mass and the lack of muscle mass is contributed to the saying, “lifestyle changes rather dramatically and it’s sort of a keen grasp of the obvious that everyone’s sitting on their butts. So what’s happening is if you don’t use it, you lose it, and in your 40s you don’t just lose it, it melts.”
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Reference link:
http://www.webmd.com/fitness-exercise/guide/fighting-40s-flab
T.V. WATCHING WORK OUT:
To get a decent work out while watching TV have a treadmill, elliptical, or exercise biking in front of your TV and work out for 30 minutes for 3 or if you can 4 days out of the week. Also, try to eat healthier meals and snacks.
Here are some other work outs that will help:
Pushups. If floor pushups are too difficult for you, start off by standing up with your hands on the wall, then pushing back. Do this 10 times; increase the reps as the exercise gets easier.
Chair squats. Stand up, sit down, then stand right back up (for even more of a workout, don’t sit down all the way). Do this for the length of one commercial. As it gets easier, do it again for the next commercial.
Contact Elite In-Home Personal Training for some more work out tips.
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Reference link:
http://www.webmd.com/fitness-exercise/guide/fitness-couch-potatoes
POSSIBLE CAUSES OF STRESS:
• Health- Chronic illness such as heart disease, diabetes, or arthritis.
• Emotional problems- Like depression, grief, guilt or low self-esteem.
• Your relationships- Having problems in your relationship and feeling the loss of friendships or support.
• Major life changes- Like death in your family or spouse, losing your job, getting married, or moving to a new city.
• Stress in your family- Having children, teenager, elderly family member you have to care for, or having another family member under stress.
• Your job- Being unhappy with your job or finding your job is too demanding can lead to chronic stress.
If you know that you do have stress in your life or you know someone who is stressed out take a look the ways to relieve stress safely on the main page of our blog.
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Reference link:
http://www.webmd.com/balance/stress-management/stress-management-causes-of-stress
ATHLETE’S FOOT:
Athlete’s foot is caused by a fungal growth infection. The fungus grows on top of the skin and the fungus can spread easily by touching another persons toe or foot. Most common contaminated surfaces are near swimming pools and locker rooms. Athlete’s foot can also grow in shoes that are so tight that air is unable to move around your feet. Most cases of athlete’s foot are treated with lotion, cream or spray that you can get from your local drug store.
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Reference link:
http://www.webmd.com/skin-problems-and-treatments/tc/athletes-foot-topic-overview
TANNING (SKIN CANCER):
Tanning booths are not less dangerous then getting a tan from the sun. The amount of ultraviolet light emitted from the tanning booths is two to three times more powerful than the suns UVA rays. UVA exposure over time can lead to eye damage, immune system changes, cataracts, wrinkles, premature aging of the skin and skin cancers. To have a little better of an understanding of tanning’s effect look at the areas of your skin that have been exposed to the sun and look at the areas of your body that have not been exposed to the sun. Notice the difference in skin texture, tone and wrinkles. Most common form of cancer is skin cancer which has a 90 percent trace back to UV exposure.
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Reference link:
http://womenshealth.about.com/cs/azhealthtopics/a/tanboothworthit.htm
BRAIN FOODS:
Here are some foods that can help you in your process of focusing:
Caffeine- Can make you more alert. (Do not consume too much!)
Sugar- Can enhance alertness. (Do not consume too much!)
Protein- Makes you feel satisfied longer than carbohydrates and fat. Also, a low-fat protein diet is good for weight loss and overall health.
Fish- Rich in omega 3 fatty acids which is essential for brain function and development.
Nuts and Chocolate (Dark) – Are a source for antioxidant vitamin E.
Avocados and Whole Grains- Reduce risk of cardiovascular disease and increase blood flow which fire up brain cells.
Blueberries- Help protects the brain from oxidative stress and can reduce aging effects.
If you need more information on how much of these foods you should consume you can contact our nutritionist by calling (916) 548-3083 or emailing us at info@elite-personaltraining.com.
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Reference link:
http://www.webmd.com/add-adhd/slideshow-brain-foods-that-help-you-concentrate
BACK PAIN:
Most people had or will experience a form of back pain in their life time. The cause of the back pain comes from self-infliction, bad habits or for unforeseen reasons like a car accident.
Symptoms:
• Persistent aching or stiffness along the spine. From base of the neck to the hip.
• Sharp localized pain in the neck, upper back, or lower back.
• Chronic ache in the middle or lower back, after sitting or standing for an extended period.
• Back pain radiates from the low back to the buttocks, down the back of the thigh, and into the calf and toes.
• Muscle spasms in the low back region from trying to stand straight or standing straight for a period of time.
Consult your physician on the best course of action if you have these symptoms.
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Reference link:
http://www.webmd.com/back-pain/guide/understanding-back-pain-symptoms
CARING FOR YOUR JOINTS:
Here are a few tips to help you protect your joints.
Watch your weight:
Keep your weight at a healthy range to reduce the impact of your weight on your knees, hips, and back.
Get moving:
Exercise to lose excess weight that can be damaging to your joints. Aerobic exercise activities can increase your heart rate and reduce joint swelling. Swimming and bicycling are low impact exercises that are great in losing weight without sacrificing your joints.
Build muscle:
With strong muscles your joints can be cushioned. The lack of muscles causes your joints to take a pounding, especially your knees. Weight training or lifting with a certified trainer can help you build the muscle to help support your joints.
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Reference link:
http://arthritis.webmd.com/caring-your-joints
INFORMATION ABOUT THE SWINE FLU THAT YOU SHOULD KNOW:
• Don’t expect seasonal flu vaccination to prevent swine flu.
• Don’t count on a face mask to prevent swine flu infection. (A mask does not guarantee prevention)
• Don’t hold or attend a swine flu party. (Don’t go to parties and spread the flu)
• Don’t neglect planning. (Stay home if you’re sick to prevent spread)
• Don’t forget to clean up. (Remember to disinfect toys, countertops, etc…)
• Don’t get complacent. (Don’t shrug off swine flu precautions)
• Don’t panic. (Don’t freak out if you catch the flu or about the spread of the flu)
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Reference link:
http://www.webmd.com/cold-and-flu/features/swine-flu-10-things-not-to-do
SINUS INFECTION:
Sinus infection is due to the inflammation or swelling of your sinus region. Infection occurs when bacteria can grow in your sinuses when air flow is blocked and filled with fluid.
Here are symptoms of sinus infection:
• Thick, yellow, foul-swelling nasal discharge
• Pressure or pain around the eyes and face
• Headache, usually in the forehead area
• Nasal obstruction
• Congestion
• Post-nasal drip
• Cold that won’t go away
Contact a licensed medical professional for help.
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Reference link:
http://www.webmd.com/cold-and-flu/cold-guide/cold-becomes-sinus-infection
TOP SOURCES OF OMEGA 3
Fish:
• Halibut
• Herring
• Mackerel
• Oysters
• Salmon
• Sardines
• Trout
• Tuna (fresh)
Foods fortified with Omega 3 fatty acids:
• Eggs
• Margarine
• Milk
• Juice
• Soy Milk
• Yogurt
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Reference link:
http://www.webmd.com/diet/your-omega-3-family-shopping-list
SYMPTOMS OF HEART FAILURE:
Congested lungs- Shortness of breath due to fluid build up in the lungs. Dry, hacking cough or wheezing due to lung congestion.
Fluid and water retention- Edema and weight gain causing swelling of the ankles, legs and abdomen.
Dizziness, fatigue and weakness- Not enough blood to the major organs causing muscles to be fatigued and lack of adequate blood supply to the brain causing dizziness or confusion.
Rapid or irregular heartbeats- Hear t beats faster to pump adequate blood to the body.
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Reference link:
http://www.webmd.com/heart-disease/heart-failure/heart-failure-basics