November 14, 2017

Wellfie Wednesday Tip #72: Don't Get Overstuffed (Thanksgiving is Upon Us)

November 14, 2017/ Patrick Berner

Happy Wellfie Wednesday! Welcome back! This week is brought to you by Diana @DianaKlatt.

Thanksgiving is coming up and if you’re like me, you’re probably excited to eat an entire pecan pie by yourself… but this year, I will refrain and attempt to eat just half a pie.

The average American consumed 3,000 calories during their holiday dinner. To put that into perspective, the average person eats 1,500-2,500 calories a day, give or take based on body type and level of activity. And that’s in a DAY. Thanksgiving dinner is a whole different situation, that 3,000 calorie count is a single meal. Now, before you get on me for spouting diet propaganda and saying that we should all be crazy calorie counters hear me out. I don’t believe in cheat days. I don’t believe in meticulously counting calories. And I believe that if you want to eat something, you should just eat it – but in moderation. MODERATION is what we should be focusing on.

Many of us look forward to this day as a day for indulgence. Maybe we don’t think about the quality of our ingredients. Maybe we ignore the fact that our potatoes have 3 sticks of butter. Maybe we pretend it’s okay to just eat equal ratios of marshmallows and sweet potatoes in a single bite. I’m not saying we should give all those things up, but we can be much more aware of WHAT and HOW MUCH we are putting into our bodies.

OVEREATING AND PORTION CONTROL

There is no need to just forgo the meal all together. All I’m saying is maybe you don’t need that third and fourth serving… The tradition we have of sitting down and overeating is quite unique to our nation. We all tell ourselves that this amount of overeating isn’t something we typically do and therefore it is okay… well, that is incorrect. Your body reacts to anything you put into it so when you overeat, your digestive system automatically takes action and starts to work on that massive amount of food you just ate; your insulin production increases to work with the excessive sugar you’ve consumed, your liver starts working to break down the extra fats, and the blood flow in your body is redistributed so there is more going towards your intestines and therefore less blood flow going anywhere else (like your brain)! Which is explanatory of why we get the feeling of being bloated, being gassy, sleepy, etc. You body is trying to accommodate for all those nutrients! So rather than making malaise the target of your meal, eat until you are comfortably full. It’s okay if you didn’t get to try everything, no one will get offended if you are too full and leftovers are just as good (if not better)!

Don’t over eat on Thanksgiving just because you can. Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members in your post (@TheFuelPhysio, @Eric_in_AmERICa, @AaronPerezPT, @DianaKlatt, @kuhnalyssa_spt) and keep the wave of healthy change going!

- WW Crew

July 05, 2017

Wellness Wednesday Tip #53: Your Plate Size Could Matter!

July 05, 2017/ Patrick Berner

Happy Wellfie Wednesday Folks! Thanks for joining us!

This week’s tip is quick and easy. Your Plate Size Could Matter! Have you ever thought that the plate you’re eating off could be contributing to the amount of food you eat? If it hasn’t affected you, it surely has affected me. I remember when I first started college, moving into my own place, I for some reason wanted square plates, I thought they were cool looking, so I bought a set. The entrée plates were huge! And boy did I fill them up. Not saying it solely contributed the amount of weight I packed on during college, but I’m certain it played a role. Lately however, we’ve been using these smaller round plates, and it’s obvious that the food portions have been cut down.

So what’s the point of this. For an odd reason, some of us have grown up with the notion of cleaning the plate, leaving nothing behind, eating it all regardless of feeling full. Which I, like most people I know, live by this. If your trying to cut back on portion sizes, changing your plate size could potentially help, if a calorie adjustment is what you’re looking for. Though, I think the more interesting gain from altering your plate size comes from swapping your entrée and salad plate. We traditionally load up our entrée plate with proteins and starches, throwing the highly important greens on a surface area of near nothing. Think about swapping those, loading up on your veggies instead, because there is surely nothing wrong with more plants.

If you don’t end up making a plate swap, that’s fine, but try being more mindful about your plate size. Thanks for the support! 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

November 22, 2016

Wellness Wednesday Tip #21: Have a Happy Healthy Thanksgiving!

November 22, 2016/ Patrick Berner

Happy #WellfieWednesday friends! With the holiday season upon us, colder weather is setting in and comfort food is coming out, making maintaining those health and fitness goals increasingly difficult. If you're family is anything like mine, tradition rules and breaking the news to Grandma that you won't be able to enjoy her famous stuffing and pumpkin pie, or trying to suggest a cauliflower mash rather than traditional potatoes will likely be met with gaping mouths, rolling eyes, and muttering under the breath of "here we go again..."

The good news is YOU are in control of what you put in your body and how you spend your time before the feasting begins! Doubling down on the veggies before reaching for dessert, drinking water with dinner, and eating smaller healthy meals before the afternoon family feast are all easy ways to limit the damage done by holiday meals. An early morning workout or "Turkey Trot" 5k will help burn some calories and offset those holiday dishes later in the day. Or suggest the family takes a walk together after the meal rather than plopping on the couch for the rest of the night.

Remember #WellfieWednesday is about small victories, not perfection. Holidays are about spending time with family, celebrating what you are thankful for, and being present in the moment. If you're preoccupied with your macronutrient intake and using all of your mental energy to resist that piece of cake, you're probably not going to have a good time.

And in case you need some last-minute inspiration, check out my favorite viral video right now for some help. The Vegan Thanksgiving rap: https://youtu.be/dUZbPLHPmhw

Happy Thanksgiving everyone! Patrick and I are truly thankful for all of the #WellfieWednesday support. We get so fired up every week seeing the steps everyone is taking to pursue a healthier life and we hope you’re finding inspiration through our posts as well.

As always, be sure to post your pictures again this week and tag Patrick (@PBernerSPT) or myself (@Eric_in_AmERICa) and keep the wave of healthy change going!

-Dr. Eric Uveges, PT, DPT

-Dr. Patrick Berner, PT, DPT