Wellness Wednesday Tip #25: Sit Less!!

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Happy #WellfieWednesday friends!

     This week’s tip is to sit less! That’s it, just sit less. It’s that easy, and it’s that hard. Over the past week I’ve been digging into Deskbound, the latest book from Dr. Kelly Starrett, discussing how excessive sitting is affecting our bodies in more ways than we might realize. Beyond the easily recognizable effects of a sedentary lifestyle such as stiffness or pain throughout the low back, neck, shoulders, or hips, excessive sitting can also affect cognitive function, lung function, and has even been linked to an increased risk of heart disease and type II diabetes. Recent research has also shown that general exercise 30-60 minutes per day is not enough to reverse these negative effects! We must take coordinated and specific action to undo the effects sitting has on our body.

     So how do we break out of this habit when our culture is designed for us to sit everywhere we go? Starrett outlines 4 guidelines for reducing sitting and adding movement into your everyday activities:

  1. Reduce optional sitting in your life - try stretching on the floor while watching TV or switching to a variable height desk at work to allow standing
  2. For every 30 minutes spent sitting, spend at least 2 minutes moving - a quick walk around the office, standing up to stretch, bodyweight squats, etc
  3. Prioritize position and mechanics whenever possible -  Sitting up with proper mechanics instead of slumping back in your office chair makes a world of difference! See the pictures below for a guide to sitting posture and different sitting options
  4. Perform 10-15 minutes of daily maintenance on your body - improving the endurance of postural muscles to reduce poor positioning throughout the day and stretching out major muscles affected by sitting like your hip flexors, glutes, chest, and upper traps.

     So give it a shot and let us know how it goes! Thanks again for all of the #WellfieWednesday support, 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

 

Image source: Deskbound

Image source: Deskbound

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 #23

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Happy #WellfieWednesday friends!

     This week is our second Wellfie Wednesday workout challenge! In honor of the upcoming Spartan Race I’m participating in this weekend, this week’s challenge is to knock out 30 burpees! While this is the penalty for not completing an obstacle during the Spartan Race, it also makes a great, quick conditioning workout. You can do them all at once or split them up throughout the day, the choice is yours.

If regular burpees are too boring for you check out this list of variations: http://www.livestrong.com/slideshow/1011335-15-burpee-variations-kick-butt/

     Or, if you’re feeling particularly frisky, try taking on The Burpee Mile – traveling one mile by jumping forward rather than vertically following the traditional burpee.

     So give it a shot, and let us know how it goes! Thanks again for all of the #WellfieWednesday support, 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

Wellness Wednesday Tip #22: Park Farther Away!

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     Welcome back folks! Happy Wellfie Wednesday! We hope your holiday season is off to a great start. As you start hitting the store more often for those Christmas gifts, we want you to try this easy tip, Park Farther Away!

     We’ve all been there, especially when grandma is taking a ride to the mall, we circle the parking lot looking for that perfect spot. Not only wasting time but missing out on an excellent opportunity for more physical activity. If you need to, drop off those passengers or convince them to join in on some extra walking. You’ll eliminate the headache of searching for a spot and the occasional fender bender that may occur. If you’re feeling incredibly ambitious, take that parking spot in the upper level of the garage and take the stairs!

     Park Farther 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

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

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     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

Bodyweight workouts

http://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere

http://greatist.com/fitness/no-gym-bodyweight-workout-infographic

https://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

https://www.onnit.com/academy/basic-to-beast-complete-bodyweight-workout-program/

 

Thanksgiving recipes

https://www.bustle.com/articles/194910-19-healthy-thanksgiving-recipes-for-2016-that-the-whole-table-will-love

http://whole30.com/2016/11/thanksgiving-2016/

http://whole30.com/2014/11/best-whole30-recipes-thanksgiving-special-edition/

http://meljoulwan.com/recipes-index/

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. 


Wellness Wednesday Tip #19: Support Prostate Cancer Awareness!

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Happy #WellfieWednesday friends!

     This week’s tip is in celebration of the organizations Movember and No-Shave November that raise awareness for Prostate and Testicular Cancer. Prostate cancer is the second most common cancer among men, affecting over 175,000 men each year and leading to over 26,000 deaths. Testicular Cancer is the most common type of cancer in men from 15 - 40 years old, and while treatment is typically very effective, 1 in 20 men will still die from this disease. As with most types of cancer, early detection can be key in reducing mortality rates; however many men go undiagnosed until it is too late. That’s where organizations like these come.

     Growing a beard or mustache isn’t just for hipsters anymore. The Movember Foundation and No-Shave November encourage guys to use their unique facial hair as a conversation starter to improve awareness for regular cancer screenings. Both organizations also raise funds for cancer research, with Movember reporting an amazing $16 million raised in 2015. To learn more about how to get involved, or to find out more about cancer research, check out the websites below.

     So show off that facial hair on social media and thanks again for all of the #WellfieWednesday support, 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

 

Wellness Wednesday Tip #18: Try Some Green Tea

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Happy Wellfie Wednesday Folks!

     Welcome back, and I hope everyone enjoyed their Halloween. This week’s tip is to try some Green Tea! If you’re looking to swap out a daily soft drink, sugary beverage, or even get a small dose of caffeine that’s not from coffee (crazy right, because coffee rocks!), try green tea. Green tea has been found to be one of most beneficial teas available when it comes to improving health.

     Green tea’s health benefits stem from its’ high concentration of flavonoids, which act as antioxidants in the body. The research on green tea is abundant, and most of the studies indicate that benefits are seen with drinking up to 3 cups/day. Findings include:

  • Reducing risk of atherosclerosis (1)
  • Reducing risk of cardiovascular events (2)
  • Lowering total cholesterol (1,3,4,5)
  • Protection against certain cancers (1,3)
  • Help regulate glucose levels (1,6)

A most recent large cohort study in Japan also found that “green tea may reduce the risk of all-cause mortality,” including reduced risk for heart disease in men & women and cerebrovascular and respiratory illness in men. (7)

     The best way to take advantage of the tea’s benefits is to brew it fresh, steeping for 3-5 minutes, as other variations contain less beneficial compounds. (3) Keep in mind that green tea is a herb and could have potential side effects when combined with other herbs, supplements, or medications. (1)

     Let us know how you incorporated green tea into your day! 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

 

1.     http://umm.edu/health/medical/altmed/herb/green-tea

2.     Jun Pang, Zheng Zhang, Tong-zhang Zheng, et al. Green tea consumption and risk of cardiovascular and ischemic related diseases: A meta-analysis, International Journal of Cardiology, Volume 202, 1 January 2016, Pages 967-974,

3.     http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

4.     I. Onakpoya, E. Spencer, C. Heneghan, M. Thompson, The effect of green tea on blood pressure and lipid profile: A systematic review and meta-analysis of randomized clinical trials, Nutrition, Metabolism and Cardiovascular Diseases, Volume 24, Issue 8, August 2014, Pages 823-836.

5.     Khalesi S, Sun J, Buys N, et al. Green tea catechins and blood pressure: a systematic review and meta-analysis of randomised controlled trials. Eur J Nutr. 2014;53(6):1299-311.

6.     Liu K, Zhou R, Wang B, et al. Effect of green tea on glucose control and insulin sensitivity: a meta-analysis of 17 randomized controlled trials. Am J Clin Nutr. 2013;98(2):340-8.

7.     Eiko Saito, Manami Inoue, Norie Sawada, et al. Association of green tea consumption with mortality due to all causes and major causes of death in a Japanese population: the Japan Public Health Center-based Prospective Study (JPHC Study), Annals of Epidemiology, Volume 25, Issue 7, July 2015, Pages 512-518.

Wellness Wednesday Tip #17: Try Meatless Monday!

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Happy #WellfieWednesday friends!

     This week’s tip is to try participating in #MeatlessMonday! Meatless Monday, a non-profit health initiative launched in 2003 by the Center for a Livable Future at the John’s Hopkins School of Public Health, encourages people around the world to go meatless one day a week for their health & the health of the planet.

     According to research from the CLF, Americans eat an average of a half-pound of meat per day, or an average of 182 lbs. of meat per year. Personally, I never thought of the statistics that way, but when I do…it kind of grosses me out. For perspective, I’m a pretty average guy weighing in around 190 lbs. According to this research, that means in a given year I basically eat my weight in meat. Kind of gross, right?

     While you try to get that visual out of your head, consider the research linking processed and red meat consumption to heart disease, cancer, obesity, diabetes, and premature death. Take it a step further and consider the impact these chronic diseases have on our overall healthcare system, accounting for 75% of the 2 TRILLION dollars spent on medical care in the US every year. Take it even another step further and consider the resources (land, water, food, fossil fuel) required to process 180 lbs. of meat for the 3.2 million people who live in the US.

     Now imagine reducing each these categories by 14%. That is the impact that going meatless just one day a week can have on yourself, our country, and the world as a whole. Find more information on the initiative at their website http://www.meatlessmonday.com/ or on social media @MeatlessMonday, and check out the links below for recipe ideas.

     So give it a shot, and let us know how it goes! Thanks again for all of the #WellfieWednesday support, 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!

Recipe options:

http://www.meatlessmonday.com/favorite-recipes/

http://www.eatingwell.com/recipes/22166/vegetarian/must-try/slideshow/meatless-monday-healthy-vegetarian-recipes-you-must-try/

http://www.bonappetit.com/recipes/vegetarian/slideshow/easy-vegetarian-dinner-recipes

http://damndelicious.net/2014/12/02/15-best-quick-easy-meatless-recipes/

http://www.thekitchn.com/23-vegetarian-dinners-to-make-meatless-monday-even-easier-230958

- Dr. Eric Uveges, PT, DPT

-Dr. Patrick Berner, PT, DPT

Wellness Wednesday Tip #16: Keep Those Pumpkin Seeds & Reap Their Benefits!

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Happy Wellfie Wednesday Everyone!

     I hope you all are enjoying the fall season! For me, this is my first exposure to the leaves changing. As you would expect, some parts of the south are not known for having the four seasons, so it has been great to watch the foliage while currently living outside of Boston.

White mountains, New Hampshire, October 2016

White mountains, New Hampshire, October 2016

     So with fall in mind comes this week’s tip. Keep Those Pumpkin Seeds & Reap Their Benefits! With Halloween approaching, I’m sure most of you will spend some time carving pumpkins. My girlfriend and I carved one a few days ago, and by that I mean she carved it while I messed around with the seeds. A Google search gives you tons of different recipes and instructions on how to roast them, so it’s hard to say which is the best until you try them all. Here are a few links to check out.

AllRecipes

FoodNetwork

WholeFoods

     My biggest advice is to watch them carefully; I’ve learned that pumpkin seeds can burn rather easily.

     Why eat them you may ask. Here are some reasons:

     Roasted pumpkin seeds are a good source of protein, omega-3 and 6 fatty acids, magnesium, zinc, copper, potassium, manganese, iron, and antioxidants.(1) They are said to aid in heart and prostate health, provide immune system support, and reduce the risk of certain cancers. Keep in mind most of these claims are based on the nutritional components of pumpkin seeds; studies specifically looking at pumpkin seeds are limited.

     Keep those seeds and try them roasted! Let us know how it goes. 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

 

1. http://nutritiondata.self.com/facts/nut-and-seed-products/3141/2

 

 

Wellness Wednesday Tip #15: Join PT Day of Service (October 15th, 2016)

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Happy #WellfieWednesday friends!

This week’s post is a little different; I want to use it to highlight the upcoming PT Day of Service this Saturday, October 15, 2016. 

     PT Day of Service (PTDOS for short) is a global initiative to unite the physical therapy profession in bettering our communities, to inspire others to participate in service and to educate the public on what physical therapy is and what we do as a profession. This year marks the second annual event where physical therapists (or physiotherapists) from all over the world will go out into their communities, volunteer their time and efforts to help give back to those in need. Whether it’s providing pro-bono services, passing out meals at a local shelter, or just picking up some trash around your town, no act is too small to be considered for this movement! Pledge to participate by clicking here!

Just think about it for a second…it’s the ultimate win-win-win. 

     Communities are united through acts of kindness and servitude, individuals are uplifted through giving and receiving helping hands from their peers, and the profession we love can be promoted directly to its most important audience, the consumer. There is no downside!

     This year’s PTDOS falls at a particularly important time for many, as last weekend much of the southeast United States and the Caribbean were devastated by Hurricane Matthew. While this hits close to home for me, as my home city of St. Augustine was heavily damaged by the storm, I can’t help but think of countless other families along the east coast who could use a helping hand this weekend. As an example, my wife and I are looking to gather clothing to donate to families affected by the storm both at home and abroad. Again, no act is too small to be considered following a disaster like this.

For those looking to donate money in addition to time, consider giving to the STAND Haiti Project (http://www.standhaitiproject.org/). 

     From their site: “STAND: The Haiti Project is a 501(c)3 nonprofit organization working to provide continual, orthopedic care to Haitian communities most in need. To accomplish this, STAND will equip local health workers with a rigorous orthopedic curriculum. A competent team of Haitian practitioners will be able to provide relief from disabling pain and injury at STAND facilities year-round, allowing people to return to productive, happy, and fulfilling lives.”

     Thanks again for all of the #WellfieWednesday support. Be sure to post your pictures again this week and tag Patrick (@PBernerSPT) or myself (@Eric_in_AmERICa) as well as PT Day of Service (@PTDayofService, #PTDOS) and keep the wave of healthy change and positivity going!

- Dr. Eric Uveges, PT, DPT

- Dr. Patrick Berner, PT, DPT

Check out the latest posts for #PTDOS on Instagram

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Check out the latest post for #PTDOS on Twitter

Wellness Wednesday Tip #14: Have a Plan to Prevent Breast Cancer!

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Happy Wellfie Wednesday Folks!

This week’s Wellness Wednesday Tip: Have a Plan to Prevent Breast Cancer!

     As many of us may know, October is Breast Cancer Awareness Month, so we wanted to do our part and help spread the message about breast cancer. Here are some of the latest 2016 stats from the American Cancer Society: (1) 

  •  “About 1 in 8 (12%) women in the US will develop invasive breast cancer during their lifetime.”
  • “About 61,000 new cases of carcinoma in situ (CIS) will be diagnosed (CIS is non-invasive and is the earliest form of breast cancer).”
  • “About 246,660 new cases of invasive breast cancer will be diagnosed in women.”
  • “About 40,450 women will die from breast cancer” this year.
  • “The chance that a woman will die from breast cancer is about 1 in 36 (about 3%).”

Click here to check out the risk factors for developing breast cancer.

     They include such factors as age, ethnicity, family history, early onset menstruation, late onset menopause, birth control use, being overweight/obese, and the main factor of being a woman. But don’t forget! Men are also at risk for the development of breast cancer.

     Early detection is key to preventing breast cancer. “Regular mammograms can often help find breast cancer at an early stage, when treatment is most likely to be successful. A mammogram can find breast changes that could be cancer years before physical symptoms develop.” (2) 

“All women should be familiar with the known benefits, limitations, and potential harms associated with breast cancer screening. They should also be familiar with how their breasts normally look and feel and report any changes to a health care provider right away.” (2)

“Women ages 40 to 44 should have the choice to start annual breast cancer screening with mammograms if they wish to do so. The risks of screening as well as the potential benefits should be considered.

Women age 45 to 54 should get mammograms every year.

Women age 55 and older should switch to mammograms every 2 years, or have the choice to continue yearly screening.” (2) 

     Aside from early screens, living a preventative lifestyle may also help reduce the risk of breast cancer. This can be done by: (3) 

  • Limiting alcohol consumption
  • Not smoking
  • Controlling your weight
  • Increasing physical activity
  • Consuming a healthy diet
  • Limiting hormone therapies

Here are some additional resources:

     We hope you’ve learned some beneficial information for the prevention of breast cancer; please spread the word! 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

 

References

1. http://www.cancer.org/cancer/breastcancer/detailedguide/breast-cancer-key-statistics 

2. http://www.cancer.org/cancer/breastcancer/moreinformation/breastcancerearlydetection/breast-cancer-early-detection-acs-recs 

3. http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/breast-cancer-prevention/art-20044676

Wellness Wednesday Tip #13: Challenge: Plank Competition!

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Happy #WellfieWednesday friends!

     This week we have another Wellfie Wednesday challenge! Show off your core strength by posting a picture/video of yourself holding your perfect plank for max time. Post your time and we’ll create a national ranking so everyone can compete!

     Bonus: for an extra challenge try the RKC Plank variation, described here by Dr John Rusin https://drjohnrusin.com/the-best-exercise-you-arent-doing-rkc-plank/

     So give it a shot, and let us know how it goes! Thanks again for all of the #WellfieWednesday support, 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

Wellness Wednesday Tip #12: Try a Handful of Almonds!

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Happy Wellness Wednesday!

     This week’s tip is to Try a Handful of Almonds! By far one of my favorite snack ideas and also one of the easiest. You can consume them alone or mix with other nuts or even some dried fruit. Almonds are sometimes on the pricier side of the nut family, but surely pack a nutritious punch that makes them worthy of the cost. A single serving of plain almonds, now that’s about a once or quarter of a cup, contains roughly 160 Calories. Including 14g of fat (represented almost entirely by your healthy unsaturated fats, poly and mono), 6g of carbs (3g being dietary fiber), about 6g of protein, and an excellent source of antioxidants, Manganese, Magnesium, Phosphorus, Copper, Vitamin E, Riboflavin, even some Calcium, Iron, and Potassium. (1) Now that’s a lot for just a handful of nuts!

     The latest research on almonds, concludes that nut consumption has an association with a lower risk of heart disease by showing improvement in cholesterol levels. (2) While also providing the numerous health benefits that stem from consumption of foods high in antioxidants. (3)

     Now remember, you can buy almonds in all sorts of varieties now. They are found salted, roasted, honey roasted, habanero, wasabi, BBQ, chocolate, and loads of other flavors. The only thing I have come to notice with the flavored kind are the differences in the level of saturated fat and sodium, usually a bit higher. So consider your overall dietary intake when deciding if you can add in those addition discretionary calories.

     Go ahead and try a handful of almonds today and let us know how it goes! 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

1.     http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2

2. Musa-Veloso K, Paulionis L, Poon T, Lee HY. The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials. Journal of Nutritional Science. 2016;5.

3.     http://pubs.rsc.org/en/content/articlehtml/2012/fo/c2fo10152a

 

Wellness Wednesday Tip #11: Perform a Random Act of Kindness

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Happy #WellfieWednesday friends!

     This week’s tip is focusing on improving your mental and emotional wellness - perform a random act of kindness! Performing a small act of generosity or compassion is a quick and easy way to boost your emotions without having to invest a significant amount of time, energy, or effort. It could be as simple as giving a co-worker a genuine compliment, calling a family member just to tell them you love them, or paying for the person’s coffee behind you in the Starbucks drive-thru. It’s not about the size of the act; it’s about the personal impact it has on the recipient. 

     Research shows that the “giver” can also experience a release of dopamine2 and/or oxytocin1 following the act of kindness, elevating your emotional and mental state. Whatever act you decide to do there is one important consideration: a random act of kindness must be performed unselfishly, and therefore you must not expect it to be repaid. Expectations of repayment change the intrinsic motivation of the act and negate its original intention. 

     So give it a shot, and let us know how it goes! Thanks again for all of the #WellfieWednesday support, 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!

More ideas: 
https://www.randomactsofkindness.org/kindness-ideas
https://www.buzzfeed.com/jessicamisener/101-easy-ideas-for-random-acts-of-kindness?utm_term=.anL8kRmQJ#.pn82W69XR

- Dr. Eric Uveges, PT, DPT

- Dr. Patrick Berner, PT, DPT

References:
1.    http://www.huffingtonpost.com/priya-advani/random-acts-of-kindness_b_3412718.html
2.    http://www.medicaldaily.com/random-acts-kindness-sweet-emotion-helping-others-dopamine-levels-383563

Wellness Wednesday Tip #10: Challenge: Implement Other's Posts

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Happy Wellness Wednesday!!

     Welcome back folks! We hope that #WellfieWednesday posts have helped show you simple ways that you can improve your health. As a reminder, our goal was to compile images that inspire others to live healthier, spread healthy ideas, and reduce chronic diseases by promoting a preventative lifestyle. For this week’s tip, which is our 10th tip, we want to challenge your healthiness!

     So today and all week for that matter, we want you to incorporate the posts of others into your day. Check out #WellfieWednesday on Twitter and Instagram and replicate someone else’s post. Take their ideas and try incorporating them as your own. As an alternative to this, check out our last nine tips by clicking the link here and integrate one of them into your day. Make sure to show us your success using our tag, #WellfieWednesday.

     You would be surprised at the power of mimicry and the influence that you have on others. Take advantage of this effect and help change our population’s health for the better. Be a part of the solution for decreasing chronic lifestyle disease by spreading healthy living.

     We would also like to give a shout out to those that have consistently shared their version of healthy living! Special thanks to @mikeeisenhart  ‪@bdenisDPT  ‪@DrBenFung  ‪@jberglund20  ‪@ARothschildPT  ‪@rupalPT  ‪@WebPT  ‪@sunsopeningband  ‪@mjcDPT  ‪@DianaKlatt  ‪@JRPT7 and all the others out there posting #WellfieWednesday!

     Keep posting your photos and be sure to tag Eric (@Eric_in_AmERICa) or myself (@PBernerSPT) and help inspire those around you!

-       Dr. Patrick Berner, PT, DPT

-       Dr. Eric Uveges, PT, DPT

Wellness Wednesday Tip #9: Ditch the Phone in the Bedroom

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Happy #WellfieWednesday friends!

     This week’s tip is to try sleeping without your phone in the bedroom. [Insert gasps and looks of shock/horror here]. While I know this may sound unthinkable, I bet most can relate to the feeling of lying down in bed after a long day, pulling up Facebook or Instagram, and next thing you know you’ve been scrolling for 2 hours and are having muscle spasms in your thumb. The light from our phones, tablets, and even TV screens disrupt the natural sleep-wake cycle in the brain (Circadian Rhythm) and prevents your body from relaxing in preparation for sleep.

     My wife and I personally made this change about a year ago and had both noticed a difference in our ability to fall asleep faster. Since we both used our phones as alarm clocks, we had to invest in traditional alarm clocks (about $30 total), but it was worth the change. Ditching the phones gave us extra time for sleep and improved our mental clarity when waking up the next day.

     So give it a shot, and let us know how it goes! And trust me, that political rant from the kid you knew in high school who you haven’t spoken to in 12 years and the cat video from your crazy Aunt will still be there in the morning.

     Thanks again for all of the #WellfieWednesday support, 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!

 

Further information:

http://www.journals.elsevier.com/sleep-medicine

http://www.medicalnewstoday.com/articles/249592.php

https://sleepfoundation.org/ask-the-expert/electronics-the-bedroom

http://www.webmd.com/sleep-disorders/features/power-down-better-sleep#1

- Dr. Eric Uveges, PT, DPT

- Dr. Patrick Berner, PT, DPT

Wellness Wednesday Tip #8: How to Shop your Grocery Store

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Happy Wellness Wednesday Folks! Thanks for joining us again!

     This week’s tip involves that weekly visit to the grocery, which I’ll admit I sometimes dread, but it can be quite easy if done right. We’ll go ahead and jump right into things with this tip, as it contains a few smaller tips for food choices that can certainly be elaborated on in the future. 

Start out by planning your week
Go ahead and create your menu for the week and then make a list of all the items you’ll need. ChooseMyPlate.gov has excellent resources, including a weekly menu template and grocery list template that separates things into their food groups. Keep in mind that you can have some flexibility in your shopping. When making a list, I’ll sometimes just write “a vegetable” or “fish” and let things fall into place after seeing what’s available. 

Initially, shop the store perimeter
The store perimeter will contain your fresh foods and some of your healthiest options. 

  • Shop for in-season fruits and vegetables
  • Choose lean meats, though think about having some meatless meals
  • Take advantage of fresh fish choices
  • Choose lower fat dairy and cheeses

Don’t entirely avoid the inner aisles  
Down the aisle is where you’ll find many other nutritious food items.

  • Look for whole grains and healthy cereal options
  • Pick up some canned or frozen vegetables, choosing lower sodium options
  • Look to add beneficial snacks, like walnuts or almonds
  • Choose healthy cooking oils like peanut and olive oil

Finish off with making sure you’ve covered everything on your list and filled in those “a vegetable” spots. 

Enjoy shopping!

-    Dr. Patrick Berner, PT, DPT
-    Dr. Eric Uveges, PT, DPT 

Wellness Wednesday Tip #7: Sign Up for a Race or Event in Your Area

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     Happy #WellfieWednesday friends!

     First off a huge THANK YOU to everyone for keeping this wave rolling and congratulations for choosing to participate and improve your health each week! 

     This week’s tip is to sign up for a race or fitness event in your area! Signing up for an event is a great way to provide yourself with accountability for setting and sticking to a fitness goal. Most communities have 5k races around holidays and offer run/walk options if you are nervous about taking on too much at once. In many cases, you can also find a training group to help you stay consistent with your workouts leading up to the race! If you prefer to train on your own, there are free programs available online like the Couch to 5k Training Guide (http://www.c25k.com/) that take the guesswork out of preparing for your event. 

     Ask anyone who has participated in one of these events and they’ll tell you – it’s easy to get hooked! The buzz of the crowd on race day, the anticipation, the excitement leading up to the event, and the sense of accomplishment you gain from setting and meeting your goal… it’s a pretty incredible experience! Not to mention that following most races are big parties with music, food, and vendors giving out free products (like beer!). Check out some of the race finders below and challenge yourself to sign up today!

     Popular race finders: 

     More adventurous races: 

     So give it a shot, and let us know how it goes! Thanks again for all of the #WellfieWednesday support, 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

Wellness Wednesday Tip #6: Take the Stairs

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Happy Wednesday Everyone!

     This week’s tip involves adding some additional physical activity to your day. I want to first give credit to the University of Salford for sparking the idea. Check out the photos of their elevators and stairs, an awesome way to remind people to move more. I wouldn’t be opposed to having messages like this posted on every elevator. 

     I know sometimes we feel our day is too busy or cut short, and we find it difficult to find time for exercise. Stairs are an excellent way to give your physical activity level a little boost. In many instances I’ve found the stairs to be faster than the elevator, eliminating that factor of time you may have. The research behind increasing your physical activity and the benefits of exercise is scientifically strong. This post could be pages long if I gave you all the benefits of moving more throughout your day, so instead I’ll I just share with you the CDC’s benefits of physical activity. 

  • Controls your weight
  • Reduces your risk of cardiovascular disease, type 2 diabetes, metabolic syndrome, and some cancers
  • Strengthens your bones and muscles
  • Improves your mental health and mood
  • Improves your ability to do daily activities and prevent falls
  • Increases your chances of living longer

     But let’s say you work on the 32nd floor, there’s no need to climb all those stairs if you’re not in a healthy position to do so, start out small and gradually add. Don’t think of the stairs as just a part of the fire escape route, think of them as a way to easily add some exercise to your day. So take the stairs, even if it’s just one flight of them, you’ll be glad you did!

Thanks for reading! Continue to spread the word for #WellfieWednesday and share your healthy lifestyle accomplishments. 

- Dr. Patrick Berner, PT, DPT
- Dr. Eric Uveges, PT, DPT