Hey everyone.
Just wanted to let you guys know that the DK FitSolutions blog now has a new home, so please come by and check me out. You can find my new stuff at www.dkfitsolutions.wordpress.com, so please come check it out. My old stuff will stay here, and I'll reference the good posts from time to time. I just had to switch because wordpress offers so much more than google ever dreamed of, and hopefully this move will help things to start taking off a bit more.
In any event, thanks for following me so far. Hope you'll come check out the new page and follow me there.
Denny
Monday, February 27, 2012
Saturday, February 18, 2012
What Doesn't Kill You Makes You Stronger
Confession--I've got a thing for Kelly Clarkson, and I really don't have any idea where it came from.
I'm not a fan of American Idol, not even a little bit. I didn't watch a single episode the year she won it. Half of her hit songs I didn't even know were her's for weeks or months. And yet, for whatever reason, I like her.
She's got a new song out called Stronger (What Doesn't Kill You) and I love it. At least the chorus. The song is all about her breaking up with a guy, but the chorus is a great song to encourage perseverance during a tough workout or run.
Check out some other great songs for working out. What are some of your favorite workout songs? Leave a comment below.
When you are pushing your body to your perceived limit, it responds. It gets stronger. And the change may blow your mind. There was a time not too long ago, when running faster than about 10 min/mile pace for more than a mile or so was a pipe dream. But since I've started running much more seriously at the start of the year, I've already quickened my average pace to closer to 9 min/mile for runs of about 3 miles or less, and closer to 9:30 for 5-8 mile runs.
Your body will adapt and change as well. If you work hard, it will respond. And it doesn't even have to be anything as strenuous as running. Start a simple resistance program--heck, do as many good push-ups as you can. Do them again tomorrow. You'd be surprised how quickly you can get up to 25+ good push-ups. Your body is an amazing machine, and the only thing holding it back from excelling is you.
Whatever is challenging you right now, vow to overcome it. The first step may be tough, and it may hurt, but like my girl Kelly says, "What doesn't kill you makes you stronger, stand a little taller.... What doesn't kill you makes a fighter, foot steps even lighter....What doesn't kill you makes you stronger, STRONGER!"
Now, go get stronger.
I'm not a fan of American Idol, not even a little bit. I didn't watch a single episode the year she won it. Half of her hit songs I didn't even know were her's for weeks or months. And yet, for whatever reason, I like her.
She's got a new song out called Stronger (What Doesn't Kill You) and I love it. At least the chorus. The song is all about her breaking up with a guy, but the chorus is a great song to encourage perseverance during a tough workout or run.
Check out some other great songs for working out. What are some of your favorite workout songs? Leave a comment below.
When you are pushing your body to your perceived limit, it responds. It gets stronger. And the change may blow your mind. There was a time not too long ago, when running faster than about 10 min/mile pace for more than a mile or so was a pipe dream. But since I've started running much more seriously at the start of the year, I've already quickened my average pace to closer to 9 min/mile for runs of about 3 miles or less, and closer to 9:30 for 5-8 mile runs.
Your body will adapt and change as well. If you work hard, it will respond. And it doesn't even have to be anything as strenuous as running. Start a simple resistance program--heck, do as many good push-ups as you can. Do them again tomorrow. You'd be surprised how quickly you can get up to 25+ good push-ups. Your body is an amazing machine, and the only thing holding it back from excelling is you.
Whatever is challenging you right now, vow to overcome it. The first step may be tough, and it may hurt, but like my girl Kelly says, "What doesn't kill you makes you stronger, stand a little taller.... What doesn't kill you makes a fighter, foot steps even lighter....What doesn't kill you makes you stronger, STRONGER!"
Now, go get stronger.
Tuesday, February 14, 2012
Valentine's Day
Happy Valentine's Day!
Valentine's Day is that one day of the year that almost no one is happy. If you're single, the day reminds you of how single you are. In a relationship? Now the pressure is on to do something great/romantic foe your significant other. In along term relationship? Good luck. The pressure is on to one up whatever it is you've done in the past.
In my opinion, you really can't win on this day.
The one constant on Valentine's Day, however, is the candy. Whether its the candy hearts, chocolates, or some other sweet treat, most people will indulge in something today. And the ones not getting chocolate from their significant other may well drown their sorrows in a bottle of wine and a box of chocolate.
If you're in the market for some chocolate on this classic Hallmark holiday,do yourself or your partner a favor, and opt for the darkest chocolate you find palatable. Darker chocolate is certainly more bitter, since it has much less sugar and cream as other forms of chocolate, which makes it a bit better for you. The darker chocolate also has a higher concentration of anti-inflammatory flavonoids which are actually good for you. Note, I'm not authorizing dark chocolate as a health food, there are some benefits of a small amount of dark chocolate over a whole box of milk chocolate. But if you're going to eat a whole box anyway, make it dark instead of milk or white.
As for me, I thankfully married a girl with low Valentine's Day expectations. So I'm getting off easy today. A simple card this morning and a trip to Home Depot this evening, as well as an ice cream stop on the way, and she's as happy as a clam.
My wife's the best. I love you, dear.
Valentine's Day is that one day of the year that almost no one is happy. If you're single, the day reminds you of how single you are. In a relationship? Now the pressure is on to do something great/romantic foe your significant other. In along term relationship? Good luck. The pressure is on to one up whatever it is you've done in the past.
In my opinion, you really can't win on this day.
The one constant on Valentine's Day, however, is the candy. Whether its the candy hearts, chocolates, or some other sweet treat, most people will indulge in something today. And the ones not getting chocolate from their significant other may well drown their sorrows in a bottle of wine and a box of chocolate.
If you're in the market for some chocolate on this classic Hallmark holiday,do yourself or your partner a favor, and opt for the darkest chocolate you find palatable. Darker chocolate is certainly more bitter, since it has much less sugar and cream as other forms of chocolate, which makes it a bit better for you. The darker chocolate also has a higher concentration of anti-inflammatory flavonoids which are actually good for you. Note, I'm not authorizing dark chocolate as a health food, there are some benefits of a small amount of dark chocolate over a whole box of milk chocolate. But if you're going to eat a whole box anyway, make it dark instead of milk or white.
As for me, I thankfully married a girl with low Valentine's Day expectations. So I'm getting off easy today. A simple card this morning and a trip to Home Depot this evening, as well as an ice cream stop on the way, and she's as happy as a clam.
My wife's the best. I love you, dear.
Monday, February 6, 2012
Pulling the Plug on the Disconnect
Americans are as unhealthy as they have ever been.
This is a fact.
And there really is no good reason for it. We have access to the best health care ever, nutritious food has seldom been more accessible, and we have more knowledge (as well as the ability to gain more knowledge) about how to make healthy decisions than we ever have before.
Regrettably, there are two sides to this coin. We have never lived in a time where doctors push medications to every patient. We are exposed on a daily basis to literally tens of thousands of chemicals. There are fast food restaurants on almost every street corner in America, with more being built every day. And while the Internet does provide us with a wealth of valuable information, it is also a terrible vehicle of misinformation and blatant falsities.
Somewhere along the way, the people struggling to live a healthy lifestyle are suffering a serious disconnect. And this disconnect is costing them money and quite possibly shortening their lifespans.
How do we fix it?
Health Care
There is no doubt that our health care system improves all the time. Recoveries from surgeries are shorter than ever, and people with terminal illnesses are able to live longer and healthier than ever before. The problem with health care in America is that we have somehow managed to forget that preventing health maladies is infinitely preferable to treating those same maladies for every conceivable reason.
Unless, of course, you are a prescription pill manufacturer.
Then, unhealthy America is nothing but a cash cow for you as you come out with the newest cure all pill for everything from cancer to diabetes to obesity.
And sadly, we are ok with this. In fact, many doctors feel that what their patients want most from them is a prescription for a pill to solve their health problems.
If only it were that easy.
The Food We Eat
When I talk to people about their eating habits, by far the biggest complaint I hear is that it is too expensive to eat healthy food. These people are often drinking from a Starbucks cup or holding a McDonald's bag.
I'm literally at a loss for words in these situations. Maybe you can explain this to me. How is healthy food too expensive when you can justify spending $5-7 on a coffee at Starbucks that has 1000 calories in it? Not only is that expensive, but it is terribly unhealthy.
A better alternative? Brew your coffee at home and drink it as close to black as possible.
But the real problem lies in the foods we choose to eat. If you can even call most fast food food. There really is little room to argue that fresh, healthy food can be a bit pricy. I get it. And yes, that food does go bad quicker than heavily processed, non-perishable food does. But you know what? You get so much more nutrition per dollar of nutritious food than you do from processed food, that the actual bang for your buck makes fresh, healthy, organic fruits and veggies way cheaper than the unhealthy alternative.
The Knowledge Conundrum
The Internet is a great thing. I love it. There is so much useful information available online to help you make good choices about the health of you and your family. However, there are also no shortage of scams and misinformation available that you just don't always know what to trust.
Another problem with the evolution of the roll the Internet plays in health care is Web MD. If used correctly, Web MD can be a great tool to help you figure out exactly how serious your symptoms are, and what an appropriate plan of action would be to treat your symptoms. However, for all you hypochondriacs out there, no matter what your symptoms are Web MD is likely telling you that you are dying. And at that point, you run to the doctor to get a prescription that you probably don't need, and the vicious cycle just repeats.
The Internet is also a source of all kinds of diet and fitness trends that tell people they can loose weight with just a few easy payments and only 8 minutes a day.
Unfortunately, the good information on the Internet is harder to find than the bad information. And there really isn't a good way to change that.
So, What is the Answer?
If only there was a good answer.
The problem here is that everyone is going to have a different answer. And that is ok, provided the process is sound.
For some, that may mean just getting off the couch and getting more physically active. Workout doesn't have to mean getting on a treadmill and walking for days. There are plenty of ways to get in exercises that are not only fun, but super effective.
For others, it may be time to find a farmers market in your neighborhood for some fresh and relatively inexpensive produce. A great resource for finding farmers markets and local foods is the Local Harvest web page. All you need to do is enter your zip code and you'll find plenty of local options, that you may have never known even existed.
But no matter what your answer is to help you live a healthier life, it is up to you to make it happen. No one can do it for you, though plenty can help you along the way.
There's never been a better time than now to get started on a better you. Go ahead and pull the plug on whatever it is that is holding you back.
This is a fact.
And there really is no good reason for it. We have access to the best health care ever, nutritious food has seldom been more accessible, and we have more knowledge (as well as the ability to gain more knowledge) about how to make healthy decisions than we ever have before.
Regrettably, there are two sides to this coin. We have never lived in a time where doctors push medications to every patient. We are exposed on a daily basis to literally tens of thousands of chemicals. There are fast food restaurants on almost every street corner in America, with more being built every day. And while the Internet does provide us with a wealth of valuable information, it is also a terrible vehicle of misinformation and blatant falsities.
Somewhere along the way, the people struggling to live a healthy lifestyle are suffering a serious disconnect. And this disconnect is costing them money and quite possibly shortening their lifespans.
How do we fix it?
Health Care
There is no doubt that our health care system improves all the time. Recoveries from surgeries are shorter than ever, and people with terminal illnesses are able to live longer and healthier than ever before. The problem with health care in America is that we have somehow managed to forget that preventing health maladies is infinitely preferable to treating those same maladies for every conceivable reason.
Unless, of course, you are a prescription pill manufacturer.
Then, unhealthy America is nothing but a cash cow for you as you come out with the newest cure all pill for everything from cancer to diabetes to obesity.
And sadly, we are ok with this. In fact, many doctors feel that what their patients want most from them is a prescription for a pill to solve their health problems.
If only it were that easy.
The Food We Eat
When I talk to people about their eating habits, by far the biggest complaint I hear is that it is too expensive to eat healthy food. These people are often drinking from a Starbucks cup or holding a McDonald's bag.
I'm literally at a loss for words in these situations. Maybe you can explain this to me. How is healthy food too expensive when you can justify spending $5-7 on a coffee at Starbucks that has 1000 calories in it? Not only is that expensive, but it is terribly unhealthy.
A better alternative? Brew your coffee at home and drink it as close to black as possible.
But the real problem lies in the foods we choose to eat. If you can even call most fast food food. There really is little room to argue that fresh, healthy food can be a bit pricy. I get it. And yes, that food does go bad quicker than heavily processed, non-perishable food does. But you know what? You get so much more nutrition per dollar of nutritious food than you do from processed food, that the actual bang for your buck makes fresh, healthy, organic fruits and veggies way cheaper than the unhealthy alternative.
The Knowledge Conundrum
The Internet is a great thing. I love it. There is so much useful information available online to help you make good choices about the health of you and your family. However, there are also no shortage of scams and misinformation available that you just don't always know what to trust.
Another problem with the evolution of the roll the Internet plays in health care is Web MD. If used correctly, Web MD can be a great tool to help you figure out exactly how serious your symptoms are, and what an appropriate plan of action would be to treat your symptoms. However, for all you hypochondriacs out there, no matter what your symptoms are Web MD is likely telling you that you are dying. And at that point, you run to the doctor to get a prescription that you probably don't need, and the vicious cycle just repeats.
The Internet is also a source of all kinds of diet and fitness trends that tell people they can loose weight with just a few easy payments and only 8 minutes a day.
Unfortunately, the good information on the Internet is harder to find than the bad information. And there really isn't a good way to change that.
So, What is the Answer?
If only there was a good answer.
The problem here is that everyone is going to have a different answer. And that is ok, provided the process is sound.
For some, that may mean just getting off the couch and getting more physically active. Workout doesn't have to mean getting on a treadmill and walking for days. There are plenty of ways to get in exercises that are not only fun, but super effective.
For others, it may be time to find a farmers market in your neighborhood for some fresh and relatively inexpensive produce. A great resource for finding farmers markets and local foods is the Local Harvest web page. All you need to do is enter your zip code and you'll find plenty of local options, that you may have never known even existed.
But no matter what your answer is to help you live a healthier life, it is up to you to make it happen. No one can do it for you, though plenty can help you along the way.
There's never been a better time than now to get started on a better you. Go ahead and pull the plug on whatever it is that is holding you back.
Monday, January 16, 2012
English Proverb
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.
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.
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.
Quick Test
I got a new blogging app for the iPad, that will hopefully allow me to do a better job posting every couple of days. Just giving it a shot to see how it works.
Wednesday, November 16, 2011
Surviving The Holidays
As Thanksgiving Day here in the United States rapidly approaches, there are more "how to avoid unhealthy eating during the holiday season" articles than you can shake a stick at.
I kind of get sick of reading them, to be honest, yet I'm going to add another bit of holiday eating advice to the ever-growing list.
However, I think my thoughts might contradict every other health-slant piece of advice out there. And here's why, cause I'm going to tell you to eat. Don't worry about calorie count, fat content, or anything else. Thanksgiving is rooted in feasting on the bounty that the Earth has provided, and even if we get more food out of a can than from the ground these days, let's still enjoy the bounty.
A word of warning, though, before you get too food crazy. Thanksgiving is a one day holiday, not a four day one. Feast on Thursday. Eat like a king. Have a second piece of pie with two scoops of ice cream.
You'll be ok.
But on Friday, the holiday is over. Enjoy the leftovers as they are available, but enjoy them sensibly. No need to over overdo it two days in a row. Mix in a little salad with your green bean casserole. Maybe only have one side instead of stuffing, sweet potatoes, mashed potatoes, and corn bread.
You see, the reason for holiday weight gain isn't a one day feast, it's the four day bender. Keep things under control after Thanksgiving, and you'll have a head start on the goal of not gaining any weight between now and the New Year.
I kind of get sick of reading them, to be honest, yet I'm going to add another bit of holiday eating advice to the ever-growing list.
However, I think my thoughts might contradict every other health-slant piece of advice out there. And here's why, cause I'm going to tell you to eat. Don't worry about calorie count, fat content, or anything else. Thanksgiving is rooted in feasting on the bounty that the Earth has provided, and even if we get more food out of a can than from the ground these days, let's still enjoy the bounty.
A word of warning, though, before you get too food crazy. Thanksgiving is a one day holiday, not a four day one. Feast on Thursday. Eat like a king. Have a second piece of pie with two scoops of ice cream.
You'll be ok.
But on Friday, the holiday is over. Enjoy the leftovers as they are available, but enjoy them sensibly. No need to over overdo it two days in a row. Mix in a little salad with your green bean casserole. Maybe only have one side instead of stuffing, sweet potatoes, mashed potatoes, and corn bread.
You see, the reason for holiday weight gain isn't a one day feast, it's the four day bender. Keep things under control after Thanksgiving, and you'll have a head start on the goal of not gaining any weight between now and the New Year.
Saturday, November 5, 2011
You're Never Too Old to Run
Sometimes people say things, and all you can do is stop, scratch your head, and say "huh?"
I feel like the time that this happens most often to me is when the topic is me running another marathon. While saying I'm a marathon runner might be a bit of an untruth, I have successfully finished the only two races I've ever attempted, which is an accomplishment I'll be proud of for as long as I can still lace up my Asics.
While I was training for my first marathon two years ago, I had one of those head scratching "huh" moments while talking with my parents. My dad said something to the effect of "Are you sure about this? You know, people die from the stress of running marathons."
Huh? Sure, every once in a while a marathoner dies while completing a race. And if legend holds true, the Greek soldier did drop dead after running from the Battle of Marathon to the assembly in Athens. But really, dad, let's compare the ratio of marathon running fatalities to that of those who die of a sedentary lifestyle.
I think I'll take my chances with running.
Turns out, I'm not the only person willing to take on the "inherent health risks" associated with marathon running. According to Joy Johnson, 84, the "risk" of running isn't enough to keep her from continuing her streak of 24 consecutive New York City marathons. "I want to keep running as long as I can and drop in my running shoes when the time comes," she recently told Janice Lloyd from the USA Today. Joy is one of 2,634 runners age 60 or older that is running New York this year.
The positive effects all this running has on these elder runners is impressive, to say the least. Ms. Johnson's bones are so dense after 25 years of distance running that Stanford researches thought the results of a recent bone density test can back wrong. Not only were the results correct, but the strength of her bones is directly attributed to her healthy diet and physical exercise, as Johnson takes no bone strengthening supplements. Running, as well as most any type of higher intensity activity, has also been shown to improve cholesterol levels, muscle strength, and body composition, as well as a host of other effects. While there can be some aches and pains associated with running, the positive effects far outweigh and far outlast any negative ones.
The moral of the story is simple, you're never too old to start running. As with anything, there will be some growing pains, but they are nothing that can't be overcome. And whatever reason you may be hiding behind is just an excuse. Asked about the aches and pains she experiences, Ms. Johnson replies that she does have a little arthritis, but "who doesn't over age 30?"
Kind of hard to argue with that logic, eh?
To read more about Joy and other older folks running for their health, check out the article here.
I feel like the time that this happens most often to me is when the topic is me running another marathon. While saying I'm a marathon runner might be a bit of an untruth, I have successfully finished the only two races I've ever attempted, which is an accomplishment I'll be proud of for as long as I can still lace up my Asics.
While I was training for my first marathon two years ago, I had one of those head scratching "huh" moments while talking with my parents. My dad said something to the effect of "Are you sure about this? You know, people die from the stress of running marathons."
Huh? Sure, every once in a while a marathoner dies while completing a race. And if legend holds true, the Greek soldier did drop dead after running from the Battle of Marathon to the assembly in Athens. But really, dad, let's compare the ratio of marathon running fatalities to that of those who die of a sedentary lifestyle.
I think I'll take my chances with running.
Turns out, I'm not the only person willing to take on the "inherent health risks" associated with marathon running. According to Joy Johnson, 84, the "risk" of running isn't enough to keep her from continuing her streak of 24 consecutive New York City marathons. "I want to keep running as long as I can and drop in my running shoes when the time comes," she recently told Janice Lloyd from the USA Today. Joy is one of 2,634 runners age 60 or older that is running New York this year.
The positive effects all this running has on these elder runners is impressive, to say the least. Ms. Johnson's bones are so dense after 25 years of distance running that Stanford researches thought the results of a recent bone density test can back wrong. Not only were the results correct, but the strength of her bones is directly attributed to her healthy diet and physical exercise, as Johnson takes no bone strengthening supplements. Running, as well as most any type of higher intensity activity, has also been shown to improve cholesterol levels, muscle strength, and body composition, as well as a host of other effects. While there can be some aches and pains associated with running, the positive effects far outweigh and far outlast any negative ones.
The moral of the story is simple, you're never too old to start running. As with anything, there will be some growing pains, but they are nothing that can't be overcome. And whatever reason you may be hiding behind is just an excuse. Asked about the aches and pains she experiences, Ms. Johnson replies that she does have a little arthritis, but "who doesn't over age 30?"
Kind of hard to argue with that logic, eh?
To read more about Joy and other older folks running for their health, check out the article here.
Wednesday, October 19, 2011
On-Line Pesrsonal Training:Pros and Cons
There is a lot of confusion out there concerning what exactly an on-line personal trainer provides to his or her clients. While the price is certainly affordable, people need to be assured that they are still getting a good value for their investment. Below, find a list of the benefits a good on-line personal trainer can provide, as well as the few ways in which an in person personal trainer is superior. Then, compare the two lists and decide if the pricey option is what you need, or if you think that a good on-line personal trainer will be able to help you meet your fitness goals while saving you hundreds of dollars along the way.
ADVANTAGES
1: Price. This can not be over emphasized. An on-line trainer can give you years of knowledge and experience at a price you can afford.
2: Accessability. An on-line personal trainer is likely to be available most times of the day. Certainly there are some instances of unavailability, but with the prevalence of smart phones you can expect a reply from an on-line personal trainer whether by phone, text, or email within a few hours. If you need to get in touch with your personal trainer and he or she isn't at the gym, it may be a couple days until you get your feedback.
3: Information. The Internet is full of information, and if the on-line personal trainer knows his or her clients, it will be very easy to pass on relevant information in a very timely manner. For a personal trainer in a gym to provide all f his or her clients with relevant articles and information, he or she would be wearing out the photocopier. And most people aren't going to read the article at the gym anyway, but many would click on a link that comes from a trusted adviser.
4: Mobile. If you travel for work or pleasure, there is no way to take your personal trainer with you to advise you about working out on the go. If you have a good relationship with an on-line personal trainer, when you get to a hotel that has an on site "fitness facility", which is seldom very complete, you can send an email listing what equipment is available. Soon, you will get a reply giving you a workout routine that will help you meet your goals and utilizes the equipment that is available. Another benefit that falls into this category concerns people moving. If either the client or the personal trainer moves to a new city, their relationship is severed. As long as you still have Internet access, your relationship with your on-line personal trainer can go on for years.
DISADVANTAGES
1: Form. When working directly with a personal trainer, the personal trainer is able to watch your form and help you correct it on the spot. He or she is also able to adjust the weight being used on the fly to either push the client harder or back off if the resistance is too difficult. With an on-line personal trainer, the client must handle these tasks on his or her own.
SOLUTION:To help prevent bad form, I post photos and videos of the exercises I am recommending on-line so you are able to know the proper way to perform the exercises. Also, you are always welcome to send me a video of you performing an exercise for me to critique, or we can Skype or use face time to make any corrections in that way.
2: Accountability. Meeting with a personal trainer at the gym is a motivator for some, especially if they are going to have to pay whether they go to the gym or not. With an on-line personal trainer, you have to keep yourself accountable about maintaining your workouts.
SOLUTION:If accountability is the biggest challenge to improving your health, I will make it a point to keep you on track. If you need a phone call or a text every day to make sure you are working out, I'll do that for you.
At the end of the day, there are a number of options out there for people that want to improve their health. What you need to do is figure out what works best from you, and stay diligent so as to make the most out of your decision.
How healthy you are is ultimately up to you, and I'd be honored to help you along your way.
If you would like to explore the possibility of us forming a working relationship, please check out www.dkfitsolutions.com for more information and to get the ball rolling.
ADVANTAGES
1: Price. This can not be over emphasized. An on-line trainer can give you years of knowledge and experience at a price you can afford.
2: Accessability. An on-line personal trainer is likely to be available most times of the day. Certainly there are some instances of unavailability, but with the prevalence of smart phones you can expect a reply from an on-line personal trainer whether by phone, text, or email within a few hours. If you need to get in touch with your personal trainer and he or she isn't at the gym, it may be a couple days until you get your feedback.
3: Information. The Internet is full of information, and if the on-line personal trainer knows his or her clients, it will be very easy to pass on relevant information in a very timely manner. For a personal trainer in a gym to provide all f his or her clients with relevant articles and information, he or she would be wearing out the photocopier. And most people aren't going to read the article at the gym anyway, but many would click on a link that comes from a trusted adviser.
4: Mobile. If you travel for work or pleasure, there is no way to take your personal trainer with you to advise you about working out on the go. If you have a good relationship with an on-line personal trainer, when you get to a hotel that has an on site "fitness facility", which is seldom very complete, you can send an email listing what equipment is available. Soon, you will get a reply giving you a workout routine that will help you meet your goals and utilizes the equipment that is available. Another benefit that falls into this category concerns people moving. If either the client or the personal trainer moves to a new city, their relationship is severed. As long as you still have Internet access, your relationship with your on-line personal trainer can go on for years.
DISADVANTAGES
1: Form. When working directly with a personal trainer, the personal trainer is able to watch your form and help you correct it on the spot. He or she is also able to adjust the weight being used on the fly to either push the client harder or back off if the resistance is too difficult. With an on-line personal trainer, the client must handle these tasks on his or her own.
SOLUTION:To help prevent bad form, I post photos and videos of the exercises I am recommending on-line so you are able to know the proper way to perform the exercises. Also, you are always welcome to send me a video of you performing an exercise for me to critique, or we can Skype or use face time to make any corrections in that way.
2: Accountability. Meeting with a personal trainer at the gym is a motivator for some, especially if they are going to have to pay whether they go to the gym or not. With an on-line personal trainer, you have to keep yourself accountable about maintaining your workouts.
SOLUTION:If accountability is the biggest challenge to improving your health, I will make it a point to keep you on track. If you need a phone call or a text every day to make sure you are working out, I'll do that for you.
At the end of the day, there are a number of options out there for people that want to improve their health. What you need to do is figure out what works best from you, and stay diligent so as to make the most out of your decision.
How healthy you are is ultimately up to you, and I'd be honored to help you along your way.
If you would like to explore the possibility of us forming a working relationship, please check out www.dkfitsolutions.com for more information and to get the ball rolling.
Sunday, October 2, 2011
Stress Busting
The world that we live in is so fast paced, that sometimes it feels that if you're not fighting to get ahead you are completely losing ground. Sometimes, it feels like you're loosing ground even when you're trying to get ahead. Ergo, it really shouldn't be much of a surprise that we struggle to take some time to just enjoy the moment and separate ourselves from the fast pace of modern life.
And that is exactly what my wife and I are doing today. We have some friends in town from TN, and we are enjoying an afternoon with them at one of the Disney resorts. Even though there is plenty of stuff to do at home, and even though I'm missing the Lions game, I feel so at peace as I sit here in the shade by the pool. Just watching all of the families enjoying their vacations, and interacting with the girls we are visiting, it's so easy to let many of the cares and concerns of 'real life' just melt away.
So the next time you feel like you have too much stuff to do, don't hesitate to take a step back and smell the roses a little bit. Letting the stress and worry melt away will allow you to be more productive later anyway.
And the relief you will feel will be worth it's weight in gold anyway. I promise.
And that is exactly what my wife and I are doing today. We have some friends in town from TN, and we are enjoying an afternoon with them at one of the Disney resorts. Even though there is plenty of stuff to do at home, and even though I'm missing the Lions game, I feel so at peace as I sit here in the shade by the pool. Just watching all of the families enjoying their vacations, and interacting with the girls we are visiting, it's so easy to let many of the cares and concerns of 'real life' just melt away.
So the next time you feel like you have too much stuff to do, don't hesitate to take a step back and smell the roses a little bit. Letting the stress and worry melt away will allow you to be more productive later anyway.
And the relief you will feel will be worth it's weight in gold anyway. I promise.
Thursday, September 22, 2011
What's On Your iPod?
Everyone, it seems, has an iPod these days. Whether it's the newest and fanciest model or something a little older and possibly outdated, for some people an iPod is every bit as important to their workout as good shoes or a sports bra. This is especially true for many people when they take their workouts out of the gym and do their cardio on the open road.
As someone who has run a marathon both with and without an iPod, I am somewhat on the fence when it comes to "needing" music with you during an extended workout. Something that absolutely cannot be overlooked when deciding whether or not an iPod is appropriate is the safety aspect of not having music blasting in your ears while you run or bike down the street. Being able to hear an approaching car, dog, or fellow exerciser can give you an extra second or two of notice to ensure your safety, should a situation ever arise. The ear buds can also have a subtle impact on the balancing mechanism of your inner ear, which can be a problem if you are riding or running on a trail that may be somewhat uneven. If you choose to exercise while listening to your iPod, I would recommend you keeping the volume low so you are better able to stay aware of your surroundings.
If you do decide to use an iPod or other mp3 player, what are you listening to? The spectrum of options is wide, from listening to books on tape to only having music with a specific number of beats per minute in an attempt to help you run or pedal at an even pace. As long as you are making the choices of music that you enjoy, you really can't go wrong. Personally, I like the music on my iPod to be a little more upbeat, especially when I'm an hour or more into a run. I love a lot of slower music, but when I'm working out and I'm tired, those slow songs don't help.
So, here are a few songs that I have on my iPod running playlist. They definitely help me get over the hump when I'm out training for whatever distance race is next up on the horizon. If you've got other suggestions, feel free to leave a comment for others to check out as well.
1. "Otis"--Jay-z and Kanye West
2. "Rolling in the Deep"--Adele
3. "It's All Been Done"--Barenaked Ladies
4. "Dog Days are Over"--Florence + the Machine
5. "Celebrity Skin"--Hole
6. "Bombs Over Baghdad"--Outkast
As someone who has run a marathon both with and without an iPod, I am somewhat on the fence when it comes to "needing" music with you during an extended workout. Something that absolutely cannot be overlooked when deciding whether or not an iPod is appropriate is the safety aspect of not having music blasting in your ears while you run or bike down the street. Being able to hear an approaching car, dog, or fellow exerciser can give you an extra second or two of notice to ensure your safety, should a situation ever arise. The ear buds can also have a subtle impact on the balancing mechanism of your inner ear, which can be a problem if you are riding or running on a trail that may be somewhat uneven. If you choose to exercise while listening to your iPod, I would recommend you keeping the volume low so you are better able to stay aware of your surroundings.
If you do decide to use an iPod or other mp3 player, what are you listening to? The spectrum of options is wide, from listening to books on tape to only having music with a specific number of beats per minute in an attempt to help you run or pedal at an even pace. As long as you are making the choices of music that you enjoy, you really can't go wrong. Personally, I like the music on my iPod to be a little more upbeat, especially when I'm an hour or more into a run. I love a lot of slower music, but when I'm working out and I'm tired, those slow songs don't help.
So, here are a few songs that I have on my iPod running playlist. They definitely help me get over the hump when I'm out training for whatever distance race is next up on the horizon. If you've got other suggestions, feel free to leave a comment for others to check out as well.
1. "Otis"--Jay-z and Kanye West
2. "Rolling in the Deep"--Adele
3. "It's All Been Done"--Barenaked Ladies
4. "Dog Days are Over"--Florence + the Machine
5. "Celebrity Skin"--Hole
6. "Bombs Over Baghdad"--Outkast
Tuesday, September 20, 2011
Tomato Heaven
If your garden did better than mine did this year, you may have more tomatoes right now than you know what to do with. I picked some up at the farmers market last weekend, and am now obsessed with my new way of eating them.
Best part about this "recipe" is that it takes all of a minute to be ready.
Other best part, it's super healthy. Enjoy.
1. Medium to large tomato (or a couple handfuls of cherry or grape tomatoes)
2. Olive oil
3. Cheese
4. Salt/Pepper
Just chunk the tomato and put the pieces in a bowl.
Drizzle a little olive oil over the tomato pieces.
Add salt and pepper if you want.
Top it all off with a sprinkle of your favorite cheese. My personal favorites are gorgonzola and crumbled blue cheese. Feta would be good too. If you like milder cheese, try some fresh mozzarella.
Best part about this "recipe" is that it takes all of a minute to be ready.
Other best part, it's super healthy. Enjoy.
1. Medium to large tomato (or a couple handfuls of cherry or grape tomatoes)
2. Olive oil
3. Cheese
4. Salt/Pepper
Just chunk the tomato and put the pieces in a bowl.
Drizzle a little olive oil over the tomato pieces.
Add salt and pepper if you want.
Top it all off with a sprinkle of your favorite cheese. My personal favorites are gorgonzola and crumbled blue cheese. Feta would be good too. If you like milder cheese, try some fresh mozzarella.
Monday, September 19, 2011
Why is Your Health Important?
Why is improving your health important to you?
The question is simple enough, yet the answer isn't nearly as simple as it would seem.
So, let me ask again. Why is improving your health important to you? The reason this question isn't as simple to answer as you might think is that it is too easy to answer this question in a very vague manner. And an answer to a question as powerful and as important as this question MUST have a specific answer that resonates with each person. Ergo, there is no one right answer but there are lots of wrong answers. If everything goes right, by the end of this post I hope you are able to produce the answer that is right for you.
And if you do, it could change your life.
So, why is improving your health important to you?
The key to answering this question appropriately is to be as specific and personal as possible. Why should this be so important? Simple. This answer is what you are going to use to provide you the inspiration that you need to make the changes necessary to improve your health. If you don't have a good, specific, and personal reason to make improving your health important to you, it will be really easy to talk yourself out of getting out of bed an hour earlier to go for a run. Or it will be easy to talk yourself out of taking the stairs instead of the elevator. And when it comes to portion control, good luck not going back for seconds on dessert if you don't have a good enough reason not to.
Why is improving your health important to you? Here are some examples of bad answers to this question that I hear a lot. "To live longer." "To feel better." "To get more energy." "To look better." On the surface, these may seem like at least decent answers to the question. But, are any of these answers good enough to hold yourself accountable on the days that you need it most? I doubt it.
But what if you have a more specific answer to our omnipresent question? Here are some examples of much more effective answers that will inspire you to stay dedicated to your routine. "I'm hoping to start a family soon, and being healthy increases the odds of getting pregnant." "I want to be able to see my son/daughter get married and start a family." "I want to be around to see my grandchildren graduate high school." "I want to be able to play with my grandkids." Answers like these are even more powerful when you are able to put a loved one's name and face along with your reason to improve your health.
Why is improving your health important to you? The answer choices are many, but for each of us there are one or two answers that hit home more than any other. The key to making lasting life changes is to find those answers, and use them as motivation on the days that need them.
If you're serious about improving your health, decide on your reason and get started today. Need help coming up with a personal reason, or need advice on what steps to take to improve your health? Check out my website or email me at denny@dkfitsolutions.com.
The question is simple enough, yet the answer isn't nearly as simple as it would seem.
So, let me ask again. Why is improving your health important to you? The reason this question isn't as simple to answer as you might think is that it is too easy to answer this question in a very vague manner. And an answer to a question as powerful and as important as this question MUST have a specific answer that resonates with each person. Ergo, there is no one right answer but there are lots of wrong answers. If everything goes right, by the end of this post I hope you are able to produce the answer that is right for you.
And if you do, it could change your life.
So, why is improving your health important to you?
The key to answering this question appropriately is to be as specific and personal as possible. Why should this be so important? Simple. This answer is what you are going to use to provide you the inspiration that you need to make the changes necessary to improve your health. If you don't have a good, specific, and personal reason to make improving your health important to you, it will be really easy to talk yourself out of getting out of bed an hour earlier to go for a run. Or it will be easy to talk yourself out of taking the stairs instead of the elevator. And when it comes to portion control, good luck not going back for seconds on dessert if you don't have a good enough reason not to.
Why is improving your health important to you? Here are some examples of bad answers to this question that I hear a lot. "To live longer." "To feel better." "To get more energy." "To look better." On the surface, these may seem like at least decent answers to the question. But, are any of these answers good enough to hold yourself accountable on the days that you need it most? I doubt it.
But what if you have a more specific answer to our omnipresent question? Here are some examples of much more effective answers that will inspire you to stay dedicated to your routine. "I'm hoping to start a family soon, and being healthy increases the odds of getting pregnant." "I want to be able to see my son/daughter get married and start a family." "I want to be around to see my grandchildren graduate high school." "I want to be able to play with my grandkids." Answers like these are even more powerful when you are able to put a loved one's name and face along with your reason to improve your health.
Why is improving your health important to you? The answer choices are many, but for each of us there are one or two answers that hit home more than any other. The key to making lasting life changes is to find those answers, and use them as motivation on the days that need them.
If you're serious about improving your health, decide on your reason and get started today. Need help coming up with a personal reason, or need advice on what steps to take to improve your health? Check out my website or email me at denny@dkfitsolutions.com.
Friday, September 16, 2011
Fall Harvest
For most of the country (except for the poor saps like me that live in Florida), the most delicious time of the year is about to arrive. As fall approaches, crops in fields across the country are ripening up and being harvested.
And that should be excellent news to anyone out there who enjoys healthy, fresh, and local foods.
Fresh, local produce is, in my opinion, the best option to improve the quality of food we are putting on our tables at home. It is also a great way to keep your money circulating in the local economy, though that's another topic for another time. Fresh and local has a huge benefit over grocery store fresh, since it hasn't traveled thousands of miles to get to your house. When produce is harvested to be shipped all over the world, it is often times picked well before it has had a chance to fully ripen. This causes the produce to be less flavorful, and may have an effect on the density of the nutrients. But produce grown locally is much more likely to have been harvested when it is actually ripe, and therefore be more tasty and better for you.
So this weekend, and for the rest of the fall, try to avoid the produce aisle at the grocery store and instead stop by the farmers market or produce stand. And when you do, you will no doubt find better food for you and you family.
To help find farmers markets, CSAs, and produce stands where you live, visit localharvest.org and enter your zip code. And to read more about the perks of shopping at farmers markets, check out this earlier blog post.
And that should be excellent news to anyone out there who enjoys healthy, fresh, and local foods.
Fresh, local produce is, in my opinion, the best option to improve the quality of food we are putting on our tables at home. It is also a great way to keep your money circulating in the local economy, though that's another topic for another time. Fresh and local has a huge benefit over grocery store fresh, since it hasn't traveled thousands of miles to get to your house. When produce is harvested to be shipped all over the world, it is often times picked well before it has had a chance to fully ripen. This causes the produce to be less flavorful, and may have an effect on the density of the nutrients. But produce grown locally is much more likely to have been harvested when it is actually ripe, and therefore be more tasty and better for you.
So this weekend, and for the rest of the fall, try to avoid the produce aisle at the grocery store and instead stop by the farmers market or produce stand. And when you do, you will no doubt find better food for you and you family.
To help find farmers markets, CSAs, and produce stands where you live, visit localharvest.org and enter your zip code. And to read more about the perks of shopping at farmers markets, check out this earlier blog post.
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