The addition of avocados to your meal can make quite the difference. Here’s a link to learn more about the health benefits of avocados.
Benefits of eating avocados:
Chika Christenson, MS
Owner and Personal Trainer, Results Personal Training
Here’s a great link to WebMD regarding high blood pressure.
For those with a family history of high blood pressure it’s imperative to stay on top of prevention. (exercise, stress reduction, and eating healthy to name a few)
Are you looking to donate to assistance groups to help with the recovery in Oklahoma? Several links are below. Please let me know if you would like some added, or if there is reason to remove any links.
Please choose one donation organization below and make a small contribution if you can….
I know nobody wants to think of this word and often we take risks thinking “it won’t happen to me”. I worked for the American Cancer Society for a while and was enlightened to some simple easy steps to prevent most of the cancers - especially skin cancer. Their motto at the time was “slip slap slop” in reference to hats, protective clothing, and sun screen (for adults and children!). Check out these warning signs:
Chika Christenson, MS
Owner and Personal Trainer - Results Personal Training
These foot exercises are some of the best and easiest to do daily. Just in 3 days I’ve increased my dead lift by 50#. (With forearm strength being the limiting factor) GREAT STUFF
Here is a short sweet link to WebMD for info on PCOS.
PCOS can cause difficulties in weight loss as well as other symptoms. If you have PCOS and are struggling with your weight loss check out this book: The PCOS Diet Plan and gain more control of your insulin levels.
For more information on PCOS, weight loss and your goals please contact me at chika@austinresultstraining.com.
Chika Christenson
Owner and Trainer: Results Personal Training
I can’t count the number of times I have heard “what is the best exercise or stretch for low back pain”.
Here is the issue folks! We are all different. We all have different muscle imbalances, different origins of pain or injury and because of this can not all be treated the same. Suggesting to everyone a low back stretch can often hinder one whose pain is actually from overstretched muscles in the back. Pelvic rotation, lower leg imbalances can lead to a pull or tug on the pelvis that creates a sensation most of us feel needs to be stretched out. However, if these muscles are stretched, this could lead to more pain and potentially lead to other problems. This goes equally for exercises. It’s to general of a statement that “all low back pain is from abdominal weakness” and forcing someone to do crunches to reduce pain. This will not work for everyone.
So if you have any low back pain please have it evaluated and find the root of the pain.
Chika Christenson, MS
Owner and Personal Trainer - Results Personal Training
chika@austinresultstraining.com
Here is a link to give you some tips on goal setting. (not just for fitness)
http://www.mindtools.com/page6.html
Chika Christenson, MS
Owner and Trainer: Results Personal Training
I have been asked often of a good way to get cardio in (for those who can’t run) and my first question is typically “Do you have a dog?”.
If this question is answered with a yes I immediately reply “walking”. Not only is walking beneficial to the human but it’s beneficial to your canine as well.
Follow this link for some tips and health benefits of walking:
One thing to keep in mind is you can split up your walk into segments. You don’t have to go for broke all in one walk. Utilizing your 15 minute breaks to get some walking in will increase your energy, focus, and increase your mood at work!
For questions please email me at: chika@austinresultstraining.com
Chika Christenson, MS
Owner and Personal Trainer: Results Personal Training
‘Grilled Salmon Recipe’ is definitely loved by your guests and also family members. So gobble this ‘Grilled Salmon Recipe’ with rice or as have it on its own.
Read more: http://www.fitnessrepublic.com/recipes/grilled-salmon-recipe.html#ixzz24LVwkBjM
I must try this and so should you!!!
Have you ever tried to give blood and was told you could not because you were anemic. Or have you ever wondered what Amemia was.
Some symptoms of Anemia include:
For more information on Anemia follow this link on PubMed.
If you think you might have anemia consult your physician.
Chika Christenson, MS
Owner and Trainer: Results Personal Training
chika@austinresultstraining.com
If you are feeling stressed out lately, here are some simple tips to help you reduce your stress levels. WebMD
Chika Christenson, MS
Owner and Trainer: Results Personal Training
What is lactose intolerance?
Lactose intolerance is the inability to digest and absorb lactose (the sugar in milk) that results in gastrointestinal symptoms when milk or food products containing milk are consumed.
What causes lactose intolerance?
Lactose is a large sugar molecule that is made up of two smaller sugars, glucose and galactose. In order for lactose to be absorbed from the intestine and into the body, it must first be split into glucose and galactose. The glucose and galactose are then absorbed by the cells lining the small intestine. The enzyme that splits lactose into glucose and galactose is called lactase, and it is located on the surface of the cells lining the small intestine.
Lactose intolerance is caused by reduced or absent activity of lactase that prevents the splitting of lactose (lactase deficiency). Lactase deficiency may occur for one of three reasons, congenital, secondary or developmental.
I live with this but there are so many alternatives to dairy it makes things easier. Almond and coconut milk are my best friends!
Important information:
Some info regarding cervical cancer.
The primary culprit = Human Pappilomavirus.
For more information check out WebMD:
This is a great article on hypo/hyperthyroidism and the symptoms one might encounter. It also tells you exactly what the thyroid is and it’s function.
If you feel you have these symptoms consult your doctor.
For those of you who are working out outdoors today:
Temps today of 99 degrees with the heat index at 107!!!!
Hydrate and find some shade. Be smart about your outdoor workout!
Chika Christenson, MS
Owner and Trainer: Results Personal Training
Were you just put through the paces by your trainer at South Congress Athletic Club?
Are you thinking you need to refuel and the thought of not having food at home and/or having to go to the grocery store seems daunting?
Walk the short trip up the hill to Zen. Get your protein and veggies regardless of whether you are vegetarian, vegan, paleo, gluten intolerant, lactose intolerant, or soy intolerant. (gluten free items are also soy free)
Their menu is well marked to get you what you need.
If you’re not on South Congress have no fear, they have several locations.
Check them out!
Chika Christenson, MS
Owner and Trainer: Results Personal Training
chika@austinresultstraining.com
If you are a white girl, a black girl or a black boy, exposure to today’s electronic media in the long run tends to make you feel worse about yourself. If you’re a white boy, you’ll feel better, according to a new study led by an Indiana University professor.
Nicole Martins, an assistant professor of telecommunications in the IU College of Arts and Sciences, and Kristen Harrison, professor of communication studies at the University of Michigan, also found that black children in their study spent, on average, an extra 10 hours a week watching television.
“We can’t deny the fact that media has an influence when they’re spending most of their time — when they’re not in school — with the television,” Martins said.
Harrison added, “Children who are not doing other things besides watching television cannot help but compare themselves to what they see on the screen.”
Their paper has been published in Communication Research. Martins and Harrison surveyed a group of about 400 black and white preadolescent students in communities in the Midwest over a yearlong period. Rather than look at the impact of particular shows or genres, they focused on the correlation between the time in front of the TV and the impact on their self-esteem.
“Regardless of what show you’re watching, if you’re a white male, things in life are pretty good for you,” Martins said of characters on TV. “You tend to be in positions of power, you have prestigious occupations, high education, glamorous houses, a beautiful wife, with very little portrayals of how hard you worked to get there.
“If you are a girl or a woman, what you see is that women on television are not given a variety of roles,” she added. “The roles that they see are pretty simplistic; they’re almost always one-dimensional and focused on the success they have because of how they look, not what they do or what they think or how they got there.
“This sexualization of women presumably leads to this negative impact on girls.”
With regard to black boys, they are often criminalized in many programs, shown as hoodlums and buffoons, and without much variety in the kinds of roles they occupy.
“Young black boys are getting the opposite message: that there is not lots of good things that you can aspire to,” Martins said. “If we think about those kinds of messages, that’s what’s responsible for the impact.
“If we think just about the sheer amount of time they’re spending, and not the messages, these kids are spending so much time with the media that they’re not given a chance to explore other things they’re good at, that could boost their self-esteem.”
Martins said their study counters claims by producers that programs have been progressive in their depictions of under-represented populations. An earlier study co-authored by her and Harrison suggests that video games “are the worst offenders when it comes to representation of ethnicity and gender.”
Other research is starting to show the impacts of other kinds of entertainment sources, such as video games and hand-held devices. It indicates that young people are becoming creative at “media multitasking.”
“Even though these new technologies are becoming more available, kids still spend more time with TV than anything else,” Martins said.
Interestingly, the young people were asked about their consumption of print media, but the results were not statistically significant.
Martins conducted the research while she was completing her Ph.D. at the University of Illinois, as part of a larger longitudinal study done with her co-author, Harrison. They sought out certain school districts in Illinois because of their diversity, but African-Americans were the predominant minority group.
BRHood: WHAT’S THIS? A STUDY DONE TO SHOW JUST HOW DEVASTATING A WHITEWASHED MEDIA CAN HAVE ON POC’S SELF ESTEEM? REALLY?
I FOR ONE, AM SHOCKED
Interesting study!
There are two paths to managing the challenge of preventable chronic illnesses: treating the disease effectively, and preventing the onset of disease. Today, the balance in our research investments is skewed. For all of the research on drugs and surgery, there is very little attention to building the evidence base for effective disease-prevention programs. There should be. Disease prevention costs much less than disease treatment.
So we should be looking to examples that will spare people the many kinds of costs of the disease, and also save the health-care system significant amounts of money.
Read James Knickman’s piece at The Atlantic
Agreed!
Food for thought - literally. Have you ever stopped to consider what you are putting into your body? I have recently been doing some major changes to my diet including becoming hyper aware of what I put in it. Initially, I just dropped those foods that cause allergic/intolerant type of reactions. For me those were dairy and soy. Then I decided to only consume meats that were never injected with hormones or antibiotics and were processed humanely.
Recently I have noticed letters like GMO and started wondering what that was all about. I learned they have genetically altered food for the all mighty dollar. Here is a link to a great site that explains GM foods and most importantly how do these things effect the body.
If you are a person who has at any time had reactions to food you know that you reach a point that the symptoms just aren’t worth the pleasure of consuming certain foods. For me those symptoms included bloated and distended abdomen, frequent illnesses, extreme gas, skin break outs, and with soy extreme hormone fluctuations.
What’s the scariest part? In my opinion, it’s the fact the these foods aren’t regulated or labeled by the FDA (unlike other countries). Just read these side effects of GM food and think to yourself “do I care about having these symptoms or even worse do I care that my children will have these symptoms because I control what they eat”.
This paragraph scares me more:
“Conventional milk products such as cheese, yogurt, ice cream, and butter may be altered with a synthetic GE bovine growth hormone (rBGH). The rBGH effect on humans has been linked to elevated risks of cancer. As a side effect of rBGH, cows have been known to suffer from shortened life spans, mastitis, increased birth defects, and high rates of diseases, infertility, and stress.”
That’s right cancer. It is one of the scariest 5 letters in our language. When diagnosed people have a whirlwind of emotions and why me questions. But all to often, people think that will never happen to me or I’m not concerned about my health down the road. (why not? It’s your body)
Take charge and responsibility of your own life. Educate yourself and control your health and happiness.
Chika Christenson, MS
Owner and Personal Trainer: Results Personal Training
With summer temps slowly climbing, I thought it was a great idea to post signs and symptoms of heat stroke and heat exhaustion. If you workout outside (including yard work) please keep yourself cool and hydrated.
If you or someone you know experiences any of these symptoms while working out out doors seek medical attention immediately.
Chika Christenson, MS
Owner and Personal Trainer: Results Personal Training
