Yesterday afternoon I was looking through my twitter feed, when a post caught my eye.
Women's Health posted an English Proverb that read "Don't dig your grave with your own knife and fork".
At first glance, I didn't quite get what they were going for, but after reading it a second time, I totally got it. Then I thought about how many people I know who are literally digging their own grave with their own knife and fork, and it made me a little uneasy.
I mean, we claim to live in the most modern of times. Medicine has never been more effective and saving lives and preventing the spread of diseases. People understand the importance of early detection of diseases such as cancer and hypertension, and yet they struggle with grasping the importance of preventing obesity. Yet obesity is a suspected contributing factor to many types of cancer as well as a long string of other potentially fatal health maladies. To put it succinctly, we have convinced people that it is important to get mammograms and colonoscopies to help detect possible tumors in their infancy, but we have somehow managed to forget that what and how much we eat is just as important.
It's kind of funny to look back at old proverbs and adages. I sometimes have to shake my head at how right those sayings are, only to see how badly we've gotten off the path and screwed things up. It's almost unfathomable to me, that in this modern age we really do have such a hard time seeing the forest for the trees.
It doesn't seem far fetched to me that what we consume plays a huge roll in our overall health, but, for whatever reason, some people just can't quit digging their grave with their own fork and knife.
Monday, January 16, 2012
Thursday, January 12, 2012
Just Get Going
This past weekend I completed my 3rd half marathon. This race took place at the Walt Disney World resort in Orlando, FL, and was a really great experience. I had been training for this race for some time, and while I didn't run quite as fast as I had hoped I would, I did finish with a new personal best time.
Along the way, I even had time to stop for a pictures with a couple of the coolest guys ever.
These races at WDW are always such a great motivator for me, because there are always runners of every shape and size imaginable. There are people that finish these races, some even faster than me, that look like they would struggle to complete a 5k, let alone a half or a full marathon.
The amount of inspiration you can get from some of these participants is incredible, and they really show that whatever excuse you have for not exercising really is a nothing but that--an excuse.
This weekend I passed a guy that was running the half that had both of his legs amputated. He was out there running with two prosthetics and enjoying the experience, when no one would have blamed him for sitting at home feeling sorry for himself.
Two years ago, a soldier ran the full marathon wearing full army fatigues, carrying his pack with him as he ran in honor of all the other soldiers serving overseas. Every person that passed him thanked him for serving our country, and he just humbly deflected all gratitude to those soldiers far from home.
This year I had some friends run that have never considered themselves runners, yet they all managed to finish their races. One actually wasn't planning to run until the day before the race when another person got sick. She hadn't trained and had every reason not to run, but instead she just went out and did it. She may not have been the fastest person out there, but she finished.
And when you finish something you never thought was possible, you feel so proud of what you accomplished, and it also helps you realize how much more is attainable. I love going to these big races to remind myself of what is possible when you convince yourself that you are able to do anything you put your mind to.
So whether or not you ever run a marathon, or even a 5k, please don't ever tell yourself you can't do it. Because you can.
And afterwords your muscles might be sore, and your joints might ache, but you'll have done something that can never be taken away from you.
And you'll know to never doubt yourself again. Ever.
Along the way, I even had time to stop for a pictures with a couple of the coolest guys ever.
These races at WDW are always such a great motivator for me, because there are always runners of every shape and size imaginable. There are people that finish these races, some even faster than me, that look like they would struggle to complete a 5k, let alone a half or a full marathon.
The amount of inspiration you can get from some of these participants is incredible, and they really show that whatever excuse you have for not exercising really is a nothing but that--an excuse.
This weekend I passed a guy that was running the half that had both of his legs amputated. He was out there running with two prosthetics and enjoying the experience, when no one would have blamed him for sitting at home feeling sorry for himself.
Two years ago, a soldier ran the full marathon wearing full army fatigues, carrying his pack with him as he ran in honor of all the other soldiers serving overseas. Every person that passed him thanked him for serving our country, and he just humbly deflected all gratitude to those soldiers far from home.
This year I had some friends run that have never considered themselves runners, yet they all managed to finish their races. One actually wasn't planning to run until the day before the race when another person got sick. She hadn't trained and had every reason not to run, but instead she just went out and did it. She may not have been the fastest person out there, but she finished.
And when you finish something you never thought was possible, you feel so proud of what you accomplished, and it also helps you realize how much more is attainable. I love going to these big races to remind myself of what is possible when you convince yourself that you are able to do anything you put your mind to.
So whether or not you ever run a marathon, or even a 5k, please don't ever tell yourself you can't do it. Because you can.
And afterwords your muscles might be sore, and your joints might ache, but you'll have done something that can never be taken away from you.
And you'll know to never doubt yourself again. Ever.
Thursday, January 5, 2012
Resolutions 2012
Happy New Year!
So I'm a few days late, but better late than never, right?
With the new year come New Year's resolutions. And every year it seems like the majority of those resolutions are to do something in order to improve your health. If I had to guess, losing weight would be the most common resolution that people make. Other common resolutions often include quit smoking, eat healthier, and drink more water.
So if we consistently resolve to live healthier, how come we are getting unhealthier as a country every year?
The answer is pretty straight forward. It is only the 5th of January, and already a large number of people have given up on their resolutions. Statistically, only about one in five resolutions last. That means 80% of our resolutions fail. Why so many failures? Making major changes to your lifestyle is difficult, and if you're not fully committed to the change it is easy to revert back to your old ways. And even if you are fully committed, slip ups happen. The key is to not let the slip up become the last straw. Instead, brush or off and get on with the changes you are working towards.
So whether you decide to lose weight, stop smoking, or get more exercise, the start of a new year is a great opportunity to make a lasting change for the betterment of your health.
And if you happen to fall off the wagon at some point, don't get discouraged. Just resolve to start over and then keep going.
You can do it.
As for me, this year's resolution is going to be a tough one. I'm setting my sights on running 728 miles for the year. I'll keep you posted on my progress throughout the year.
So I'm a few days late, but better late than never, right?
With the new year come New Year's resolutions. And every year it seems like the majority of those resolutions are to do something in order to improve your health. If I had to guess, losing weight would be the most common resolution that people make. Other common resolutions often include quit smoking, eat healthier, and drink more water.
So if we consistently resolve to live healthier, how come we are getting unhealthier as a country every year?
The answer is pretty straight forward. It is only the 5th of January, and already a large number of people have given up on their resolutions. Statistically, only about one in five resolutions last. That means 80% of our resolutions fail. Why so many failures? Making major changes to your lifestyle is difficult, and if you're not fully committed to the change it is easy to revert back to your old ways. And even if you are fully committed, slip ups happen. The key is to not let the slip up become the last straw. Instead, brush or off and get on with the changes you are working towards.
So whether you decide to lose weight, stop smoking, or get more exercise, the start of a new year is a great opportunity to make a lasting change for the betterment of your health.
And if you happen to fall off the wagon at some point, don't get discouraged. Just resolve to start over and then keep going.
You can do it.
As for me, this year's resolution is going to be a tough one. I'm setting my sights on running 728 miles for the year. I'll keep you posted on my progress throughout the year.
Sunday, January 1, 2012
Happy New Year!
Just wanted to take a second to wish everyone a very happy and healthy new year!
I hope you will make this year your healthiest one yet, and if DK FitSolutions can help you with that in anyway, I would be honored.
I hope you will make this year your healthiest one yet, and if DK FitSolutions can help you with that in anyway, I would be honored.
Tuesday, December 27, 2011
Where Do We Get Our Salt?
So after reading my post about why too much salt in your diet can cause an elevated blood pressure, today we are going to look at the hidden ways we get salt in our diets without even knowing it. (If you missed my post on the effects salt has on bp, find it here.)
Most people think the key to limiting dietary salt intake is to limit the use of the salt shaker.
But alas, as with the Transformers, in this situation there is much more than meets the eye.
The amount of salt that we add to the food that we eat is minimal for most, and even insignificant for some. How come then, does the average American consume close to 5,000 mg every day, which is about twice the recommended amount?
Simple answer, processed food. When food is processed, lots of changes take place that effect the quality of the food. An often overlooked result of the processing is the amount of salt added to help preserve the food and prevent it from spoiling. This excess salt, which often is barely even tasted, makes up the majority of salt that we consume in our modern diet.
Don't believe me? Let's look into this a little more closely. Stouffer's makes a frozen lasagna that comes completely pre-made, all you have to do is pop it in the oven and you've got a seemingly healthy, almost home-cooked meal.
But when you look at the nutrition facts, there are a couple of numbers that are a bit startling, to say the least. The amount of fat found in a single serving of the frozen lasagna contains 20% of the daily recommended fat content. While this is a little scary, it is not completely unreasonable since there is so much cheese and ground beef in the lasagna. The amount of salt (sodium) however, is almost unbelievable. Stouffer's lasagna has 671 mg of sodium in a single serving, which is an astounding 28% of your recommended daily amount!
The reason this is a troubling situation is simple, when you eat a piece of lasagna, it doesn't taste salty. So without even knowing it, you are getting a whole lot of salt in one meal eating something that doesn't even taste salty.
Stealth salt can attack you from many fronts, but did you know it can attack you even when you are making a viable attempt at eating healthy? Case in point, canned green beans from Green Giant.
Now let me be clear, I'm not campaigning against green beans or any kind of canned vegetables. While canned varieties aren't perfect, you can make a lot worse food choices than canned green beans. What this example illustrates, however, is the importance of reading labels and acknowledging that processed food has some sneaky ingredients, and excess sodium is chief among them.
So while a can of green beans has plenty of health benefits, be aware that a serving has 16% of the daily amount of salt in it, which is 380 mg. A number like that is certainly too big to ignore.
Then there is the king of hidden fat and salt when it comes to processed foods: fast food establishments. McDonald's food is so processed that you can set a happy meal on the counter at room temperature for months, and it will not break down. If that doesn't scare you a little bit, take a look at some of their numbers. A McDonald's double cheeseburger has 1150 mg of salt. A Big Mac has 1040 mg. 5 chicken strips have 1240 mg of salt. All of these items, which are some of the most ordered foods on the menu, have almost half of your daily salt content.
And you still haven't eaten any French fries.
A large order of French fries only has about 350 mg of salt, a relatively small amount since the fries actually taste salty. However, since most people add more salt to their fries when we get them, the actual amount of sodium in a McDonald's meal is likely between 1500-2000 mg, which is an admirable daily maximum, not a singular meal total.
Salt is great. It makes our foods taste better, and our bodies need it to function properly. However, like many things, too much of a good thing isn't good.
Now that you know why too much salt elevates your blood pressure, and where most of the salt we eat comes from, hopefully you will start to make some changes to your diet to limit the salt you consume. Stay tuned for my next post, where we will look at some ways to make great tasting foods at home without using too much salt.
Most people think the key to limiting dietary salt intake is to limit the use of the salt shaker.
But alas, as with the Transformers, in this situation there is much more than meets the eye.
The amount of salt that we add to the food that we eat is minimal for most, and even insignificant for some. How come then, does the average American consume close to 5,000 mg every day, which is about twice the recommended amount?
Simple answer, processed food. When food is processed, lots of changes take place that effect the quality of the food. An often overlooked result of the processing is the amount of salt added to help preserve the food and prevent it from spoiling. This excess salt, which often is barely even tasted, makes up the majority of salt that we consume in our modern diet.
Don't believe me? Let's look into this a little more closely. Stouffer's makes a frozen lasagna that comes completely pre-made, all you have to do is pop it in the oven and you've got a seemingly healthy, almost home-cooked meal.
But when you look at the nutrition facts, there are a couple of numbers that are a bit startling, to say the least. The amount of fat found in a single serving of the frozen lasagna contains 20% of the daily recommended fat content. While this is a little scary, it is not completely unreasonable since there is so much cheese and ground beef in the lasagna. The amount of salt (sodium) however, is almost unbelievable. Stouffer's lasagna has 671 mg of sodium in a single serving, which is an astounding 28% of your recommended daily amount!
The reason this is a troubling situation is simple, when you eat a piece of lasagna, it doesn't taste salty. So without even knowing it, you are getting a whole lot of salt in one meal eating something that doesn't even taste salty.
Stealth salt can attack you from many fronts, but did you know it can attack you even when you are making a viable attempt at eating healthy? Case in point, canned green beans from Green Giant.
Now let me be clear, I'm not campaigning against green beans or any kind of canned vegetables. While canned varieties aren't perfect, you can make a lot worse food choices than canned green beans. What this example illustrates, however, is the importance of reading labels and acknowledging that processed food has some sneaky ingredients, and excess sodium is chief among them.
So while a can of green beans has plenty of health benefits, be aware that a serving has 16% of the daily amount of salt in it, which is 380 mg. A number like that is certainly too big to ignore.
Then there is the king of hidden fat and salt when it comes to processed foods: fast food establishments. McDonald's food is so processed that you can set a happy meal on the counter at room temperature for months, and it will not break down. If that doesn't scare you a little bit, take a look at some of their numbers. A McDonald's double cheeseburger has 1150 mg of salt. A Big Mac has 1040 mg. 5 chicken strips have 1240 mg of salt. All of these items, which are some of the most ordered foods on the menu, have almost half of your daily salt content.
And you still haven't eaten any French fries.
A large order of French fries only has about 350 mg of salt, a relatively small amount since the fries actually taste salty. However, since most people add more salt to their fries when we get them, the actual amount of sodium in a McDonald's meal is likely between 1500-2000 mg, which is an admirable daily maximum, not a singular meal total.
Salt is great. It makes our foods taste better, and our bodies need it to function properly. However, like many things, too much of a good thing isn't good.
Now that you know why too much salt elevates your blood pressure, and where most of the salt we eat comes from, hopefully you will start to make some changes to your diet to limit the salt you consume. Stay tuned for my next post, where we will look at some ways to make great tasting foods at home without using too much salt.
Thursday, December 22, 2011
Why Does Limiting Your Salt Intake Help Lower Your BP?
Having high blood pressure can be a precursor of a number of other medical problems, which explains why so many people keep an eye on their blood pressure readings. It has even gotten to the point where many department stores and pharmacies have blood pressure readers available for customers to measure their blood pressures while they are shopping. The machines tell people that a 'normal' blood pressure should be 120/80, and that if your numbers are above that you may want to try to lower it.
So, how do you go about lowering your blood pressure? Most doctors first instruction is to limit salt intake.
The obvious follow up question that begs to be answered, however, is what does salt have to do with blood pressure?
In its simplest form, salt causes your body to retain water, which increases the volume of blood in the body. Since the amount of arterial space remains the same, the increase in volume is directly proportional to the increase in pressure.
By limiting salt intake you are able to prevent the increase of blood volume, and therefore help to prevent a rise in blood pressure. And by decreasing your blood pressure, you are able to decrease your risk of many chronic diseases such as stroke, heart attack, arterial aneurisms, among others.
So the next time you go to the drug store, take a minute to sit down at the blood pressure machine to get a reading. And if the reading comes back a little high, think twice before you reach for the salt shaker at your next meal.
So, how do you go about lowering your blood pressure? Most doctors first instruction is to limit salt intake.
The obvious follow up question that begs to be answered, however, is what does salt have to do with blood pressure?
In its simplest form, salt causes your body to retain water, which increases the volume of blood in the body. Since the amount of arterial space remains the same, the increase in volume is directly proportional to the increase in pressure.
By limiting salt intake you are able to prevent the increase of blood volume, and therefore help to prevent a rise in blood pressure. And by decreasing your blood pressure, you are able to decrease your risk of many chronic diseases such as stroke, heart attack, arterial aneurisms, among others.
So the next time you go to the drug store, take a minute to sit down at the blood pressure machine to get a reading. And if the reading comes back a little high, think twice before you reach for the salt shaker at your next meal.
Sunday, December 18, 2011
Business Profile
DK FitSolutions has been profiled on the business start up site Shoe String Venture. The profile gives a brief explanation of what we do and the services we offer, and provides some advice to others that are thinking of launching their own businesses in the future.
Check out our profile here.
Check out our profile here.
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