Author Archives: Kristina

About Kristina

Kristina is an adventure seeker with a life-long love of sports and a love of cooking that makes her favorite dishes healthier for all who enjoy them. She holds a bachelor's degree in broadcast journalism and a master's in exercise science from Wichita State University. Commissioned by the U.S. Air Force, Kristina is an active member of the Kansas Air National Guard.

Eating Avocados and Olive Oil Could Triple Your Chances of Fertility

A diet high in monounsaturated fat has been found to increase fertility in women trying to get pregnant trough IVF treatments, finds a new study.

The results of this study were presented at the annual meeting of ESHRE (European Society of Human Reproduction and Embryology) by Dr Jorge Chavarro, Assistant Professor of Nutrition and Epidemiology at Harvard School of Public Health, USA.

“Different types of fat are known to have different effects on biological processes which may influence the outcome of assisted reproduction – such as underlying levels of inflammation or insulin sensitivity. However, it is not clear at this moment which biological mechanisms underlie the associations we found,” said Chavarro in the press release.

The study took place among 147 women having IVF at the Massachusetts General Hospital Fertility Center. According to the press release, they had preclinical assessments including oocyte development. They were also categorized into tertiles of fat intake, with outcomes compared in relation to the lowest tertile. Results were controlled for other sources of energy, infertility diagnosis, ovarian stimulation protocol, body mass index (BMI) and smoking status.

The study also found that women who ate polyunsaturated fat or the “bad fat” had more poor quality embryos. The connection of a diet high in saturated fat and lower sperm count has already been discovered. (more…)

Adapt to Running in the Heat with These Easy Tips

This summer has broken all sorts of records for being the hottest summer in almost 100 years. With the scorching temperatures, running outside is probably the last thing you want to do. However, if you follow these simple tips, you will be able to run outside safely and efficiently.

Adapting to the heat gradually is the best way to prepare your body. It typically takes around two weeks to adapt to the environment. The best way to see if you are adapting is to weigh yourself before and after your workout. If you have lost weight, you need to make sure to consume more fluid while you are exercising.

Drink 2.5 ounces of fluid for every pound lost. Two hours before your workout it is recommended by experts to drink at least 16 ounces of water to ensure you are properly hydrated. During your workout, American College of Sports Medicine (ACSM) recommends drinking 5-10 ounces for every 15 minutes of your workout.

If your workout is 45 minutes or less, water is sufficient and drinking a sports drink will only bring in extra calories. However, if it’s longer, a sports drink is needed to replenish your electrolytes.

The best times to run during the summer is in the morning or evening. The mornings are usually cooler and ozone levels are typically lower but tend to be more humid. The ozone levels tend to peak right during midday and again in the early evening. Avoid running outdoors between noon and 3 pm. (more…)

Cutting Back on Sugar Isn’t a Guarantee for Weight Loss

Between 2001 to 2004, according a study done by the American Heart Association (AHA), Americans on average were consuming 22.2 teaspoons of sugar per day, that is equivalent to 355 calories a day. Over one year that is equal to 37 pounds!

Experts say the consumption of sugar is a large contributor to the obesity epidemic and the AHA recommends women consume only 100 calories of sugar a day (6 teaspoons) and men limit it to 150 calories (9 teaspoon).

In order to cut back on the sugar, it’s important for people to understand where they consume most of the sugar. The biggest sources are soft drinks and other sugar-sweetened beverages.

A good tool to use when it comes to cutting down on sugar is to use alternative-sweeteners.

“Artificial sweeteners are very useful for people with diabetes and other disorders of glucose metabolism,” says’s resident dietician Mary Hartley, RD. “For others, they can be a waste of time or not. It depends on how committed an individual is to using artificial sweeteners as a tool.”

She agrees that non-nutritive sweeteners can be useful for limiting added sugars but this will not guarantee weight loss.

She explains further, “Obesity is much too complicated for such a simplistic solution. In fact, chronic ‘dieters’ are more likely to use artificial sweeteners and statistics show that most dieters regain lost weight.” (more…)

Don’t Become Your Personal Trainer’s Biggest Nightmare

Too often, people rely on their personal trainers more than they should, thinking the trainer will do most of the work for us.

“Many trainers will be more than happy to collect your checks for years, but a good one will find the best way to educate you quickly, ensure you have developed healthy habits properly and then kick you out to do it on your own when you are ready,” said Kelly Turner, a Seattle-based personal trainer.

Sometimes people have unrealistic expectations going into their first session. They don’t realize it will take more than just that one session to get into shape and to learn healthy habits.

“A trainer’s job is not to lead you through workouts for the rest of your life. You should not have a trainer forever,” she continued. “A trainer’s job is to teach you how to exercise properly on your own.”

She says people tend to think the sessions are the only times they need to workout and they get frustrated when they don’t see results quickly. Turner says it’s important to apply what they’re learning to their everyday lives outside of the gym. “Most of the work is done when the trainer isn’t there.” (more…)

What You Need to Know Before Hiring a Personal Trainer

As smart phones become more popular, so are apps promising to help you get into shape. These apps might make you think there’s no reason to spend money on a personal trainer. But some experts say relying on so-called “virtual trainers” might not be the best idea.

“Every person has a different body and learning curve, for this reason I think it is crucial to workout with a trainer,” said celebrity trainer Joel Harper. “The modifications and the tweaking that is done by a personal trainer, so that you exercise properly, is key.”

Experts say this is something lacking when you are using a workout video, website or phone app. You can follow along, but it takes someone actually watching you, ensuring you are doing the exercises properly. If not, you run the risk of injury or not getting the results you are expecting.

Your first step in hiring a personal trainer is finding one. If you are a member of a gym, that’s a great place to find a personal trainer. This gives you the opportunity to observe the trainer and see how they work with their clients. The gym can also provide you information on the trainer, including their certifications, specialties and testimonials.

If you’re not a member of a gym, you can also find personal trainers by doing a search online. The American Council on Exercise website is a fast way to find ACE certified trainers in your area. Go to and enter your zip code. Another website to use is (more…)