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.

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. 

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.

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.

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.

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.

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.

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.

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.

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.

Finding Your Six-Pack

A common goal for many people starting an exercise plan is to work on their abs, with the ultimate goal of developing a six-pack.

What is so often overlooked, and so conveniently omitted in ever ab info-mercial ever made, is that seeing your six-pack doesn't require doing more ab exercises. To see your abs you must cut down on the amount of adipose tissue that your body is storing in that area.

To put it bluntly, you have to lose the belly fat to find the six-pack.

Before you feel like all hope is gone, however, realize that there are ways to lose the weight, it just requires some dedication and self-control.

The biggest way to impact your waistline for most people is to reexamine their diet. In this day and age, it is so easy to consume more calories daily than what we actually need. Whether it is because restaurant portions are out of control or because we drink so many calories from a bottle, there are a multitude of ways to cut back on the number of calories going into our bodies on a daily basis. And if you are able to lower the number of calories going in, your body won't have any excess calories to store as at, which bodes well for your waistline.

Along with calorie control, exercise is also very important to help keep your weight under control. While many people feel that running is the best form of exercise to lose weight, it is far from the only way to get a level of exercise that is good for your health in general, and your abs in particular. Biking, swimming, and walking are all great alternatives to running as a way of burning extra calories. Strength training is another very effective way to burn calories, and has actually been shown to have a longer lasting impact on your metabolism than most forms of cardiovascular exercise. Leisure time activities can also help you burn calories on a regular basis. Playing tennis or racquetball are great forms of fun exercise. Golf is great too, provided you don't spend the entire 18 holes riding in a cart. Most courses are 3-5 miles in length, so if you can walk while playing you will get a great deal of exercise while enjoying a day at the golf course. Even something as fun and easy as playing with your kids or grandkids can provide you with some much needed exercise.

Developing a six-pack is difficult. Anyone who says otherwise is lying to you or trying to sell you something--or probably both. But, with some dedication to the plan, it is a totally achievable goal.

Just remember, it won't happen over night and you might need to do a little more than just 8 minutes per day.

Resistance Training--Why Bother?

Resistance training is a form or physical activity that is often a bit misunderstood.  Many 'experts' have said that resistance training is beneficial, but that if you want to burn calories it isn't as good as cardiovascular exercises, such as running.  Some women feel that lifting weights is going to make their muscles get too big and they will start to look a little too manly for their tastes. 

However, I'm here to tell you that resistance training is as beneficial AND as important as any component of a healthy and active lifestyle, for EVERYONE!  The trick is to know what you are trying to achieve and tailor your resistance exercises accordingly. 

So let's start with the benefits of strength training.  You can do a google search on the topic, and read countless articles on all of the benefits of strength training.  One huge benefit of resistance training is the effect it has on your metabolism.  After a good, full body strength training routine, your metabolism is elevated for hours.  This means that you are burning calories at a faster rate WHILE YOU ARE LITERALLY DOING NOTHING after you complete the workout.  A cardiovascular workout, on the other hand, has very little effect on your metabolism after the workout is completed.  Strength training also helps to lower your blood pressure and reduce your stress.  Just make sure to keep breathing while you are pushing out those last few reps. 

There are many different components to a strength training program as well, and any good personal trainer can easily advise you in the way to combine these components in a way that will help you achieve your ultimate goal.  While some may have the goal of increasing their muscle mass or gaining lots of strength and power, others may simply want to tone their muscles and improve their muscular endurance and the look of the muscles.  The way to achieve these rather opposite goals often require performing many of the same exercises.  The difference, though, is the amount of weight lifted and the sets and reps performed.

All things considered, weight training is every bit as important as cardiovascular training in any well rounded fitness plan.  While very few plans will have an even split between cardio training and lifting weights, any plan that doesn't include both should be called into question. 

And remember, no matter what your goals are, doing some form of resistance training needs to find its way into your program. 

If you need help incorporating resistance training into your workout routine, or if you are unsure how to best utilize resistance training to meet your goals, visit my website or send me an email and I'll be glad to help you on your path towards improving your health. 

Why Wait?

When did Americans go from being a people who take action to a people who put off action? In all honesty, I've been known to put things off a time or two. And when it comes to our health, which probably should be the MOST important thing to most of us, we are especially guilty.

Case in point, how many times have you been planning to work out once you got home from work, only to get home and change your mind? Or how often do you hear someone say something to the effect of "I'm starting a new diet/workout program next week/month?" Why wait? Why put off improving our health until we get around to it?

The person that is willing to start now, and work with what they have, is going to see the best results. Maybe you have a shoulder that is bothering you or a knee that's flaring up. These issues may limit the amount of physical activity you can do, and may force you to think outside the box about what you can physically do, but they shouldn't be your excuse to just not do anything. Use this time when you are healing a certain body part to strengthen up some areas that you may not focus enough on. The time spent will jot be in vain, I promise you that.

So why wait any longer? Start doing something. Anything. Do some stretching to loosen up your hips and low back. You'd be surprised how tightness in your core can cause problems in other parts of your body. Get in the pool for a good workout that places relatively little pounding stresses on any of your joints. The moving and swimming might actually alleviate some of your pain.

Just start doing something. Now.

Don't wait for the perfect time to start improving your health.

Because the perfect time will likely never get here.

Easy Breakfast

If you've never heard that breakfast is the most important meal of the day, where have you been hiding? Breakfast is by far the most important meal of the day. Yet, for some reason, many people don't regularly eat a good breakfast. According to the International Food Information Council more than half of Americans routinely skip breakfast! So why do so many people skip this vitally important meal?

So what is a good, healthy, and quick breakfast you can have during the week before work? If you like eggs, give this a shot. It takes about 12 minutes start to finish, and you can totally eat it in the car if you need to.

I know, because I had this today on my way to work.

Take a frying pan and splash a little olive oil into it. Sauté some garlic and mushrooms while browning some ground sausage. If you're so inclined, feel free to add any other veggies as well, ie peppers, onions, tomatoes, zukes, etc. When the sausage is ready, drain off any excess grease and add a couple of beaten eggs. As the eggs cook, stir the mixture a little bit so eggs cook through and sausage and veggies all mix with the eggs. When the eggs are cooked, top with some cheese of your choice (gorgonzola is sublime) and serve.

Schedules Change

It almost never fails. Just when you think you're getting into a good routine, finding time to exercise and eat healthy foods, somebody goes and throws a wrench into everything.

This is exactly what happened to me last week. In my case, my hours at my day job shifted a few hours back. So instead of getting home in time to walk the dog, run, and still have dinner almost ready when my wife got home, now my wife is routinely beating me home.

This type of scenario plays out for most of us from time to time. For many of you, your routine may have just taken a sharp turn now that your kids are starting back to school. Maybe you're starting a new job. Maybe something changed in your spouse or partner's life that has some ramifications as to how your day flows.

At the end of the day, though, you only have two choices. Alter your schedule so your priorities still fit into your new "routine", or let the new schedule win.

Hopefully you won't even consider the latter option.

In some cases, the new routine may even be a blessing. Switching things up from time to time can provide a new spark, or a breath of fresh air. Changing your routine allows you to see the things that really are important to you, like making time to exercise and prepare healthy foods. And without a little adversity from time to time, and my new schedule is full of adversity, we would stop growing as individuals.

So, even though a schedule interruption may be uncomfortable, from time to time it may just be the best thing for you.

As the month of August draws to a close, I challenge you to find a way to disrupt your routine. Whether you resolve to pack lunch everyday, get up and exercise before work, or decide to swear off pop for good, find something to do starting September 1st that may be a little uncomfortable.

You may just be surprised how much pushing yourself out of one rut will help you get out of many others.

Quantity Over Quality

As if we needed further evidence of modern man's (really modern America's) complete and utter cluelessness when it comes to food and nutrition, consider the following:

Would you be more likely to purchase:

• a Mercedes or a Kia?
• Abercrombie & Fitch or Wal-Mart brand?
• iPhone or a flip-phone?
• Grey Goose or Popov?
• Organic or Non-Organic?

If the majority of people were being honest, they'd most likely choose the Mercedes, A&F, iPhone, and Grey Goose.  Why is that, considering all are remarkably more expensive?  While some would say you are paying for the name only, you could make a very good argument that the quality of the former far exceeds that of the latter.

Why, then, are people who choose to buy organic food considered either hippie-ish or snobby/elite because they choose to not buy the cheaper, non-organic food?  Why is quality so important in our stuff, but it is irrelevant when it comes to our food?

A lot of people I know genuinely do not understand why quality food is better for you.  Many think that there is little if any difference between a peach in a can and an organic peach straight from the tree.  Or they don't see the difference between a McDonald's burger made with feed lot beef and a homemade burger from a free range cow.

The ultimate problem is that somewhere people learned to shop for food on the basis of price alone, and have therefore paid literally no attention to the quality.  And here is the funniest part of this whole unbalanced equation.  When you buy the cheaper, less nutritious food, your body doesn't stay full as long when you are eating the same amount of food.  So you actually end up eating more and spending as much or more money on food than if you would have just bought the more nutritious organic food.  As an example, my typical breakfast includes two fried eggs and a piece of toast.  About this time last year, I started buying my eggs from a local farmer who raises chickens and sells free range eggs.  When I made the switch from store bought to free range and fresh, I noticed that I was able to go much longer before feeling hungry when still just eating the same two eggs and the same piece of toast.  In many cases, the eggs from the farmer were even smaller than those from the store.  However, the eggs from the farmer are literally packed with nutrients, whereas the store bought eggs have not near as much.  So instead of being ravenously hungry after just a couple of hours at work, I have a snack 3-4 hours into my day. 

The big food corporations have done a great job keeping the lid on the fact that the more processed a food is, the fewer nutrients it contains.  And since there are fewer nutrients, you are going to be hungry again sooner, and therefore eat more.  All of which means more profit for big food.

What big food can't stop, however, is people from stumbling upon the truth on their own, and then hopefully spreading the word.

So that's what I'm doing.  People, we are smack in the middle of a health crises in this country, the likes of which we have never seen before.  Yes, we do need to exercise more.  We are more sedentary than we have ever been.  But, even if you never increase your activity level, you CAN make a drastic change in your health simply by eating better.

So the next time you're at the grocery store or produce market, look for the organic seal.  Yes, you'll pay more for the higher quality foods, but when is the last time paying more for better quality has stopped you?

Accept What You Can't Control

When you're setting out on your plan to improve your health, there are a number of inevitable obstacles that you will encounter along the way. The trick to making yourself healthier for the rest of your life, as opposed to for the first two weeks of whatever program you are trying, is to accept that your training plan has limits and don't let those limits get you down.

As an example, I am currently training to run my second ever half marathon. The race is coming up in just about a month, and I'm not nearly as ready as I want to be. One of the big reasons I'm not closer to ready is completely out of my control--the summer weather. I live in Florida, and to train for a long race you need to log many miles. There have been a few times I've set out from home hoping to get 8-10 miles in, only to walk in the door 2 hours later after finishing 5-6. The summer heat and humidity really takes a lot of energy out of me when I run, and as long as I live here that won't change. So, instead of giving up on trying to get a new PR in this race because it's too hot to train like I want to, I keep grinding out as many miles a day as I can, and make sure to rest for a couple of days before trying a long run. Tomorrow I'm shooting for at least 10, so hopefully the weather will be slightly cooler and my body will cooperate.

Another road block to a healthy lifestyle is our body's need for rest after physical activity. This rest comes in two forms, one taking days off and one sleeping enough at night. Sleeping close to 8 hours a night is important because that is when the body does most of it's tissue repair. Sleeping enough at night helps your muscles get stronger and allows for you to be able to exercise longer and at a higher intensity. And sometimes, you just need to take a day off from working out to allow your muscles to rest as well. On these off days, however, it is still important for you to make sure that you are engaging in some moderate activity, but nothing that forces your body to work too hard.

Family, kids, pets, and work are all other things that tend to get in our way occasionally as we work towards improving our overall health. If you learn how to mange these distractions, and how to overcome them and stay on the active path, there is no doubt that you will begin to see the physical changes that you are hoping for.

Skip the Scale

A quick reminder today about the importance of ignoring the bathroom scale. If you're so inclined, I'd recommend getting rid of the scale. If that's not going to happen, here are a couple of things to keep in mind.

1. Your weight fluctuates by as much as 3-5 pounds up or down per day. So the more you weigh yourself, the more likely you are to freak out because you retained a bit more water from one day to the next. If you're going to weigh yourself often, try to do it the same time of the day to lessen the odds of a big swing, but know that the swings will happen and they are normal.

2. Muscle weighs more than fat, so after working out for awhile you may actually gain weight. This can seem defeating, especially for those concerned with the reading of the scale. So if you are feeling yourself getting stronger, don't panic if the needle on the scale stops going down, or even goes up.

If you're not using a scale to measure your progress, how do you know if your hard work is paying off? The first way is really simple. Honestly assess how you are feeling. Do you have more energy? Do you feel stronger? Can you do more physical work than you used to be able to do? Then it's working.

Another way to tell that you're making progress is to assess how your clothes are fitting. Can you zip up your jeans without laying on the bed and holding your breath? Are you cinching your belt to a new loop? Are you in need of new clothes because your other clothes are too BIG? All are good signs that you are heading toward your goals.

One final way to gauge your progress is to just take a long, honest look in the mirror. A word of caution though, as the mirror is a slippery slope. When you use the mirror, you need to use it to see the progress you have made. This requires that you take off your critical glasses and put on your realistic ones. Are you getting a little more definition in you arms? Don't look for the jiggle that may still be there, but look at the muscle that is starting to emerge. Contract your abs and notice the start of a six-pack forming, even if right now it struggles to be a one-pack. Remember where you started from, and be happy with the progress you've made thus far. Then set new goals and work to eliminate the current trouble spots.

Remember that there are many ways to measure your fitness gains, and the number on the scale isn't the most important one. Even though our society tries to tell you how much you need to weigh to be "healthy," there are better measures.

As long as you are being active and working towards improving your health, ignore the scale and keep moving instead.

Why Personal Trainers are Helpful

When people think about hiring a personal trainer, one of the first reasons that they dismiss the notion is that it costs too much money. I'm inclined to agree with that logic when you're talking about the typical, in-gym personal trainer that is charging $30-$50 per 45 minute training session. However, if you're looking for a cheaper alternative that still provides plenty of benefits, allow me to explain why a DK FitSolutions plan may be the best thing for you and your health.

1. Paying a little money may actually help motivate you to workout more. If you're paying for a service, you might as well use it, right? And according to Women's Health Magazine, spending some money on a personal trainer is the number one way to stay dedicated to working out.

2. Personal trainers help prevent your routine from going stale. A good personal trainer will accept your feedback about what things you like and dislike, and design programs that will meet your goals without being monotonous.

3. A good personal trainer will give you new exercises and moves that will challenge you in a different way than what you've been doing. Sure, doing squats/leg presses are great ways to tone your legs and burn calories, but have you ever tried the Bulgarian split squat or around the clock lunges? Variety in the gym is a good thing, and personal trainers can help provide that.

4. Personal trainers can also provide you with a sense of accountability. I am fully willing to check up with you daily, if need be, to make sure you're sticking with your plan. For some folks, knowing that someone is going to call or send an email asking about their workout is the best tool to make sure they actually get to the gym or do their at-home workout for the day.

5. At DK FitSolutions, we not only work with you to improve your fitness, but we also work with you to help improve your diet. What you eat plays such a huge role in how you look and feel, and so many personal trainers are slow to address the foods you eat. While we in no way try to impose a strict caloric limit nor forbid certain foods, we strive to make you more aware of the food choices that you make and how those choices effect your overall health.

There are more benefits than just these five examples of why DK FitSolutions would be a great choice for you to help improve your health. Why not give us an opportunity to prove what we can do?

Visit www.dkfitsolutions.com for more information on how to let us help you. You've got nothing to lose.

And remember, whatever your health or fitness problem, we have a solution!

Water Works

Everyone knows that we need water to survive.

The human body is between 60 and 70% water, and as a person becomes dehydrated, the body's systems have to work much harder to function. A human will likely die in 3-5 days if he or she doesn't have any water to drink.

So, we need water to live. No one argues that. How much water we need, however, is a point of contention. Another point of contention is what exactly counts as "water". Does juice count? What about pop? Coffee?

The standard amount of recommended water a person should have daily is 64 ounces, or a half a gallon. For some people, drinking a half a gallon of water a day is no big deal. For the rest of us, however, getting to our daily quota is rather difficult.

While there is no argument from health professionals that water is the best option, there are other options that still count toward your 64 ounces. Virtually any liquid counts, but some non-water choices are much better than others. Coffee and tea, without creams and sugars, are good options to help you get to your daily allotment. While coffee and tea both have caffeine in them, new research has showed that caffeine doesn't dehydrate you as we used to believe. Coffee and tea also have the added benefit of being packed with antioxidants, so not only do they add flavor to your water, but they also provide beneficial enzymes to the body.

While caffeine is no longer considered a dehydrator, pop does not end up on the list of good alternatives for water. Simply put, regular soda is so full of sugar and calories that removing them from your diet is a great benefit to your health. Diet sodas aren't any better either, because the artificial sweeteners can cause long term problems to your health. Also, mounting evidence is showing that diet drinks actually encourage more sugar consumption throughout the day. So while you aren't getting the calorie bomb with your diet pop, you're much better off long term staying away from them.

Juice and sports drinks are another thing to avoid. While marketers have lauded them as healthy options, especially as alternatives to pop machines in schools, they pack a huge sugar punch as well. Sports drinks do have some salts and can be seen as beneficial during high intensity, long duration exercises, but they aren't good for just drinking throughout the day. Most store bought juices are only 10-20% juice, the rest is HFCS and water, so don't consider them a good option for meeting your goal either.

At the end of the day, water is far and away your best option. An occasional glass of juice or bottle of Gatorade probably won't have much of an impact on your waistline, just make sure you make them the exception instead of the rule.