Wellfie Wednesday Tip #136: "Ultra-Processed" Foods

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Happy Wellfie Wednesday! Welcome back! This week is brought to you by Patrick (@TheFuelPhysio). So this week a study was released that spoke on “ultra-processed” foods and researchers found an associated 14% higher risk of dying early with every 10% increase in the proportion of ultra-processed foods. Though they do conclude that further research is needed to confirm their findings, meaning it’s not something that necessarily needs to be shouted from the mountain top.

They term ultra-processed foods as “manufactured industrially from multiple ingredients that usually include additives used for technological and/or cosmetic purposes.” "Ultraprocessed foods are mostly consumed in the form of snacks, desserts, or ready-to-eat or -heat meals." Basically those foods with a laundry list of ingredients you can’t pronounce. Some critics of the study mention that the researchers don’t go into enough detail as to explaining what foods are actually considered “ultra-processed.” Because yes, most food is “processed” as it is probably cut, trimmed, washed, sealed, and packaged.

Now what we do have tons of evidence on are the benefits of eating “whole,” “real,” “natural,” (whatever you prefer to call fruits, veggies, grains, legumes, and other protein sources). So instead of trying to purposely avoid something, look to adding or swapping for healthier options. And it may take a little effort, initially. Read your labels. Choose minimally processed, if possible. Choose plant-based foods!

For me, I’m not going to never eat bacon again, but I do make an effort to limit the amount I consume and swap for healthier options.

Thanks for all of the support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @FreestylePhysio, @DianaKlatt) and keep the wave of healthy change going!

- WW Crew

Wellfie Wednesday Tip 57: No One-Size Fits All "Diet"

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Happy Wellfie Wednesday folks! Welcome back!

     I cringed coming up with the title of this week’s piece, the term “diet” has become so skewed nowadays, and because of that, I try to avoid it at all cost. But none the less, people still refer to how they eat as a diet, especially when it is intended to reach a particular goal. We need to remember that everyone is different physically, metabolically, spiritually, and so forth. People have cultural preferences, likes/dislikes, intolerances, and allergies when it comes to food. Not to mention the differences in availability of foods, whether geographically or financially. It is virtually impossible for one “diet” to encompass all of that. So beware of those marketing promises.

Here are some quick general ideas to spot a poorly suggested “diet”:

  • Significantly reduces caloric intake
  • Completely cuts out entire food groups
  • Replaces meals with supplements or specialty products
  • Includes a bunch of pills or herbs

     The right foods are the foods that make your body feel good, as well as help make your blood values (glucose, cholesterol, etc.) and other measurements look good. Though there isn’t one special “diet,” an eating pattern focused around more colorful plant-based foods has shown to be beneficial for a majority of people. And the great thing about plant-based foods, you can build any meal you desire to meet your individual needs.

Eat for yourself, not by the rigid plan everyone else is!

     As always, thanks for reading. And be sure to tag the WW crew members in your post (@PBernerSPT, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt) and keep the wave of healthy change going!

- WW Crew

Wellness Wednesday Tip #24: Know Your Risk Factors for Heart Disease

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Welcome back folks! Happy Wellfie Wednesday!

     As we near the end of 2016 and you begin to think about those New Year's resolutions, I wanted to get you thinking about your overall lifestyle and where improvements could be made as we enter 2017. In an unorthodox way of doing so, I'll ask you to think about your risk of heart disease. As the current #1 leading cause of death in the United States, it is something you should be considering. 

     Take a look at this infograph below by the American Heart Association. Notice the larger list of modifiable risk factors, those are factors that can be addressed with choosing healthier behaviors, most notable is a healthier eating pattern and increased physical activity. Think about those as you plan to start your new year!

     If you need ideas for healthier habits, check out #WellfieWednesday on Facebook, Twitter, or Instagram and see how others choose healthier behaviors. And as always, thanks again for all of the #WellfieWednesday support, be sure to post your pictures again this week and tag Eric (@Eric_in_AmERICa) or myself (@PBernerSPT) and keep the wave of healthy change going!

-       Dr. Patrick Berner, PT, DPT

-       Dr. Eric Uveges, PT, DPT

Wellness Wednesday Tip #20: Shift to Healthier Food and Beverage Choices

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Happy Wellfie Wednesday Folks!

     Welcome back! This week’s tip is Shift to Healthier Food & Beverage Choices, a key recommendation from the Dietary Guidelines for Americans 2015-2020. This is #4 among the five key guidelines that are set forth to encourage healthy eating patterns. Please see the images below for further details and visit entire guidelines here.

     Try to make a shift today! And as always, thanks again for all of the #WellfieWednesday support, be sure to post your pictures again this week and tag Eric (@Eric_in_AmERICa) or myself (@PBernerSPT) and keep the wave of healthy change going!

-       Dr. Patrick Berner, PT, DPT

-       Dr. Eric Uveges, PT, DPT

U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015.