Wellness Wednesday Tip #38: Drink Your Salad

Happy Wellfie Wednesday folks! Welcome back!

     This week's tip come from Aimee Depelteau, PT, DPT, CSCS, a new member of the WW crew! Be sure to be out her blog at fitnerdphysios.com. Aimee's tip this week is Drink Your Salad! Smoothies are one of the best ways to get a nutrient dense snack or meal. Here are some great ways to ensure your smoothie is healthy and tasty! 

Tips for making a healthy smoothie:

1. Avoid adding fruit juice to reduce the sugar content of the smoothie. Instead try using foods such as oranges/apples in the smoothie and then adding water for liquid. Another alternative is using unsweetened nut milk such as almond or coconut milk to give a creamier texture.

2. Pack it with greens. One of the best things about smoothies is that you can put a tremendous amount of healthy leafy greens in them and barely taste it! This is especially helpful when trying to get kids to eat more veggies! Some great leafy green options are spinach, kale, and collard greens.

3. Freeze your greens. Even if you make smoothies regularly, sometimes the greens can still go bad in the refrigerator so a great way to avoid this is to put them in the freezer once you buy them. They last so much longer this way! You can buy bunches of different greens and pack them into gallon freezer bags or Tupperware containers and you’ll have greens for days!

4. Use frozen fruit. Frozen fruit is a great option for smoothies because it avoids having to add ice to the smoothie. Plus frozen fruit lasts much longer than fresh fruit! You can also buy fresh fruit and freeze it yourself!

5. Use add ins such as chia seeds and flax seeds. These are both great sources of Omega-3s and Fiber so they make a great addition to smoothies. When using flax seeds try to find ground flax seed and add it in the smoothie before blending. When using chia seeds add them in after the smoothie is blended before drinking because they need to absorb liquid to access their health benefits. Chia seeds will add a bit of texture to the smoothie, but they don’t change the taste. 

     Having a high quality blender such as a Vitamix can make the world of difference in smoothie making. While it is very expensive, I like to think of it as an investment in my health. I believe that Vitamix offers the option for financing a blender so that could make it a bit easier to buy one. A less expensive brand that still works decently well is the Ninja Kitchen System, and it also comes with single serve cups and a food processor! Regardless of what you use it’s better to have any kind of blender than not having one, but if you get the chance to use a Vitamix it will change your life!   

     Get out there and make yourself a smoothie 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 the WW crew members (@PBernerSPT, @Eric_in_AmERICa, @AaronPerezPT, @fitnerdaimee, @DianaKlatt) and keep the wave of healthy change going!

- WW Crew

Wellness Wednesday Tip #37: Get at Least 7 Hours of Quality Sleep Each Night!

Happy Wellfie Wednesday Folk! Welcome Back!

     This week we have a guest promoter of health, Dr. Katie Siegsukon, PT, PhD, who is an associate professor at University of Kansas Medical Center and director of the Brain Behavior Lab. Her focus is in how sleep impacts function and recovery, specifically in those with neurological injury or disease. Katie’s tip this week is to get at least 7 hours of quality sleep each night.

     The American Academy of Sleep Medicine (AASM) recommends that adults obtain at least seven hours of sleep each night. Sleep has an important role in the proper functioning of most, if not all, body systems. Sleep is critical for immune function, tissue healing, pain modulation, cardiovascular health, cognitive function, and learning and memory. Without adequate sleep, people can experience increased pain perception, loss of function, reduced quality of life, depression, increased anxiety, impaired memory and cognitive function, reduced ability to learn motor skills, and are at an increased risk for accidents, injuries, and falls. Increasing amounts of evidence demonstrate that chronic insufficient sleep contributes to the development of many health problems, including hypertension, cardiovascular disease, obesity, depression, and diabetes and is associated with increased risk of dementia and increased mortality. Screening for sleep disorders, regular exercise, and practicing good sleep hygiene are strategies to promote good sleep quality.

     So get a good night’s sleep! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures again this week and tag Katie (@KatieSleepPT) , as well as other WW crew members (@PBernerSPT, @Eric_in_AmERICa, @AaronPerezPT, @fitnerdaimee) and keep the wave of healthy change going!

     - WW Crew

Wellness Wednesday Tip #36: Walk!

Happy #WellfieWednesday friends! Enjoy this week's tip and check out the info on our new team member! 

     Hippocrates, The Father of Western Medicine, is often quoted for his brilliance. He once said, “Walking is the best medicine.” Boy was he spot on. Check out your body on walking: 

     Walking has countless health benefits. The infographic above is just the tip of the iceberg. There are at least 100 reasons to walk.  Unfortunately, modern society has engineered one of the most simple and beneficial forms of exercise out of our life. The impact on our health has been devastating. Watch this awesome short film from Every Body Walk to find out more! 

Does your commute look like this? Could you bike or walk to work instead?

     Your turn! Go for a walk today! If safe and practical, walking to work is a great way to increase your daily physical activity. Or, you might be able to walk during your lunch break at work. Recruit a friend to join you! However you choose to walk, we hope you enjoy it. Share a picture of your walk with us and include #WellfieWednesday in your post!  Also, feel free to tag Patrick Berner (@PBernerSPT), Eric Uveges (@Eric_in_AmERICa), or Aaron Perez (@AaronPerezPT) in your post. Thank you for your support!

Aaron enjoying a walk to work. 

New Crew Member!     

     The #WellfieWednesday duo (Patrick Berner and Eric Uveges) are excited to announce a new member to the #WellfieWednesday crew. Thank you @AaronPerezPT for this week’s wellness tip and for joining our team. Aaron is a #FreshPT working in southern Illinois with an interest in #PopHealthPT. Aaron desires to go beyond the clinic and meet people where they live, work, and play to keep healthy people healthy and reduce the tremendous burden of chronic disease. Welcome to the team Aaron! 

- WW Crew

Wellness Wednesday Tip #35: Enjoy a Glass of Red Wine!

Happy #WellfieWednesday friends!

     This week's tip is to have a glass of red wine with dinner! Red wine has been found to be rich in antioxidants including resveratrol, catechin, epicatechin and proanthocyanidins which can (potentially) reduce the risk of heart disease, cancer, and fight inflammation. "Potentially" is the key word here, as many studies show that the health benefits of wine depend on the serving size. 

     Unfortunately, this is not a case of "some is good, more is better" as the antioxidant benefits of red wine max out around 5 oz per day. Research can also be tricky on the subject and should not just be taken at face value. For example, to get the amount of resveratrol required to fight inflammation and heart disease you would have to consume several bottles of red wine per day, which would be less than effective for improving your overall wellness (or your daily schedule). In fact, overindulging can be detrimental to health and lead to alcohol dependence, increased risk of breast, mouth, and throat cancer, high blood pressure, and damage to organs such as the heart, liver, and pancreas. 

     Basically, if you enjoy red wine, keep doing your thing - ending each day or a few nights a week with a glass (or two). But if red wine isn't for you, no worries! There are plenty of other ways to reduce your risk of cardiovascular disease and inflammation including eating a diet rich in whole foods based around plants (fruits and veggies), minimizing processed foods and animal products, prioritizing movement throughout your day, and maintaining a healthy balance of recovery and sleep. 

     So give us 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 #34: General Consensus on Healthy Eating Pattern

Hey Folks! Happy Wellfie Wednesday! 

     This month is surely flying by; I just cannot believe that February is almost over! This week's tip is a quick and simple one. It comes from the conclusion I presented on just this past week at a conference for physical therapists (PTs). The course focused on health promotion in PT practice and my topic was geared towards the general nutritional recommendations that PTs should implement into practice. 

     The consensus I have found is a summation of the guidelines from the USDA Dietary Guidelines, the American Heart Association/American College of Cardiology Guidelines (pulling from research on the Mediterranean Eating Patterns, Vegetarian Eating Patterns, and the DASH (Dietary Approach to Stop Hypertension), and cancer prevention recommendations from the American Institute for Cancer Research. 

     In accordance with the evidence, an eating pattern consisting of the following is found to help reduce the onset of chronic lifestyle diseases and subsequent consequences (such as obesity, heart disease, hypertension, stroke, diabetes, and some cancers):

• Increase servings of fruits and vegetables - Choosing from a variety of colors!
• Increase consumption of nuts and legumes
• Increase consumption of fish
• Choose whole grains
• Choose lean meats
• Choose fat-free/low-fat diary 
• Limit salt intake <2300mg/day - Season with herbs and spices
• Limit saturated fat intake to <6-10% of total Calories/day
• Limit sugary beverage intake - Aiming to keep those discretionary Calories <100-150/day
• Limit red meat consumption (beef, pork, lamb) to <18oz cooked per week
• Avoid processed meats
• Avoid trans-fat
• Don't depend on lifelong use of supplements
• Basically.... EAT MORE PLANTS 

     The biggest piece of advice I have, DO NOT to try to implement all these at once. Pick the easiest one and gradually make a change in your eating pattern, it's a way of life, NOT a diet! Remember, it's the small things that add up to pay off big. 

     So try implementing at least one of these and let us know how it goes! 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 #33: Ask Yourself, What's Your "Why"?

Happy #WellfieWednesday friends!

     This week’s tip is to do a little self exploration. Ask yourself, what’s your “Why”?

• Why do you do what you do everyday?
• Is it to make a paycheck?
• To serve others?
• To seek notoriety?
• What excites you?

     It’s not a test. There is no wrong answer. But if you have difficulty coming up with your response, perhaps it’s time to look inside yourself and see what lights your fire.  If you have trouble thinking of it for yourself, try asking those closest to you. See if they can tell you what topics or activities they notice you get particularly excited about. Below is one of my favorite talks from Simon Sinek where he discusses how being in touch with your why can make you a great leader and help you better serve others.

https://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action

     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 or share your “Why” with us 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 #32: To Meal Prep!

Happy Wellfie Wednesday folks!!

     This week’s tip is something I may have written about somewhere before in the past, but it’s a concept worth mentioning more than once. Today’s tip is to Meal Prep! Unfortunately, this is something I don’t see done often enough. I mean think about, there is more than one benefit to cooking everything in one day. For one, you get to plan your meals for the week, incorporating those healthier options you want to try without an excuse. Secondly, you come home from a long day, and there’s dinner, ready to go or just in need of a quick touch up. Third, without getting into the logistics of all, cooking at home in general, especially when done in bulk, is far cheaper than eating out or stopping at the grocery several times a week. And lastly, it’s fun!

     I’ll let you in on my strategy for pulling this off. For starters, Sunday is usually my meal prep day, nothing is normally planned and plenty of time left over after church. However, there is one catch, there is a prep before the prep. And that starts with making your week’s menu and going to the grocery, and normally I do this on Saturday or early morning Sunday. The trick is, I find, you double up on selected meals so that you’re eating it twice within the week, that way you’re only cooking ideally 3 main dishes.

     The things I cook in advance are usually my proteins (meat, chicken, beans, legumes, etc.), pasta, rice, and of course any crockpot meals. As I mentioned earlier, coming home for a quick touch up to your dinner, I usually will cook my vegetables the night of (but those can be pre-cooked too) and partly because most of them can be popped in the oven as I tidy up.

      So try out meal prepping next week and let us know how it goes! 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 #31: Go Get a Physical!

Happy #WellfieWednesday friends!

     This week’s tip is to visit your physician for a routine physical exam! In today’s busy world it’s so easy to let routine exams like going to see your physician or dentist (or physical therapist!) slip down on the to-do list until an illness or injury occurs. Instead of waiting until it’s too late and playing defense against health concerns, try being proactive and maintaining a regular schedule with routine physical exams, including blood work, to track health markers every six months to one year. Establishing this relationship can be especially helpful in monitoring the effectiveness of changes you make to your diet or exercise program and the effects it’s having on biometric markers like blood pressure, glucose levels, and hormone production.

     Additionally, talk to family members to find out if there are any common conditions such as cancer or heart disease that you and your family may be genetically predisposed for. Awareness of these common ailments can literally be a life-changer, helping to catch a disease early or change habits and routines to prevent changes altogether. You may be surprised at what you find!

      Bonus tip: try searching for a preventive medicine physician in your area to establish a relationship with and help you track your health outside of the traditional medical model (aka waiting for something bad to happen then trying to play catch up with medication or other treatments).  

     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 #30: Try Adding Kale to Your Day!

     Welcome back folks! Happy Wellfie Wednesday! This week I wanted to continue with the trend of the last couple weekly tips, that being to increase your intake of fruits and vegetables, but I wanted to also narrow it down some. So let’s go with a vegetable, something green, and something versatile that can be eaten a couple of different ways, any thoughts?

     I’m choosing KALE! Now you must be thinking, I could have come up with any number of other green vegetables, something that surely tastes better. I too once thought that kale was a bit too much to get involved with and bland at that, but it’s an item usually always in my fridge.

     Kale, in my opinion, is one of those vegetables you really get a bang for your buck; relatively inexpensive and provides a great source of Vitamin A, C, K, B6, manganese, copper, and even some calcium, potassium, and omega-3 fatty acids.

     We’ve knocked out health benefits, so now how can you easily include kale in your day. Well, picked for its versatility, kale can be added to any almost any meal or snack. You can blend it in your favorite smoothie, don’t be surprised when it turns green, create your own salad with toppings/dressing of your choice, cook it in your pasta dishes, and my favorite, bake them! For the baking, talking about kale “chips” now, simply wash, toss in olive oil, sprinkle lightly with sea salt, and bake them in the oven, at about 325F for 15-20min.

     So try adding some kale to your day and 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

Wellness Wednesday Tip #29: Eat the Rainbow!

     Welcome back folks! Happy #WellfieWednesday! This week we have another guest promoter of health, Dr. Andrew S. Rothschild, with a special message!

     You’ve probably heard it somewhere before: “eat the rainbow.” (I don’t mean from those annoying “Skittles” ads). Although it may sound like one of those old wives tales, there is in fact some significant health benefits to following this advice. Different colors are those colors for a reason—they contain different vitamins and minerals, often referred to as “phytonutrients,” often unique to that palette, not to mention that the color variety makes your plate look more appetizing and appealing to the eye.

Here are some examples:

Fruits and veggies of the blue/purple variety include blueberries, blackberries, eggplant, and plums, to name a few. Blueberries are considered to have the highest antioxidant properties of all foods.

Green vegetables are excellent sources of vitamin K, folic acid, potassium, and omega-3 fatty acids. Examples include kale, spinach, Brussels sprouts, broccoli, bok choy, and cabbage

Lycopene is a major component in red fruits and vegetables, particularly tomatoes. Lycopene has been associated with risk reduction in certain cancers including prostate cancer. While some fruits and vegetables are considered to have greater health benefits when eaten raw, lycopene is one that appears to have more benefits when cooked. Cooking allows carotenoids, such as lycopene, to be better absorbed. So, enjoy that tomato sauce!

Yellow/green foods have an abundance of lutein, which is excellent for eye health. They are also high in vitamin C. Examples include kiwi, avocado, spinach, and even pistachio nuts.

Orange/yellow foods such as carrots have long been well-known to contain beta-carotene. They can also be high in vitamin C help with blood-sugar regulation, and have anti-inflammatory properties. Popular examples also include mangoes, cantaloupes, sweet potatoes, pumpkins, and apricots

     While it certainly may be challenging to “eat the rainbow” every day, try at least to do it every week and in the meantime, get as much variety as you can.

Thanks for reading!

- Dr. Andrew S. Rothschild, PT, DPT, OCS, FAAOMPT

     As always, thanks again for all of the #WellfieWednesday support, be sure to post your pictures again this week and tag Andrew (@ARothschildPT), Eric (@Eric_in_AmERICa) or Patrick (@PBernerSPT) and keep the wave of healthy change going!

Wellness Wednesday Tip #28: Set S.M.A.R.T Goals for the Upcoming Year!

Happy #WellfieWednesday friends!

This week’s tip is to set S.M.A.R.T. goals for the upcoming year!

     As we all know, January is a tricky time when we set resolutions to lose weight, exercise more, save money, etc. Unfortunately these goals usually fall flat after a few weeks and we find ourselves depressed with deflated dreams and wrapped in negative self-talk about our lack of willpower. But maybe that resolution wasn’t set up for success to begin with...enter the tactic of S.M.A.R.T. goal setting.

S = specific - “Lose weight” or “eat healthy” are too broad to be effective. “Eat salad for lunch 4 days per week” or “Bring lunch to work every day so I don’t eat fast food” are more specific and easier to follow.

M = measurable - If a goal is too broad then progress is much harder to track. What gets measured gets improved.

A = attainable - I love football...but I’ll probably never play in the NFL. Don’t get me wrong, I’m all for setting lofty goals! But don’t set yourself up for failure by making goals too far out of reach, set a series of small goals along the way to the end goal to improve success.

R = realistic - “Lose 10 lbs by next weekend” may work for infomercials, but not for real life.

T = timely - Leave yourself enough time to achieve the goal, but not so much time that it’s easy to put off and doesn’t get accomplished.

Share some of your SMART goals for 2017 with the #WellfieWednesday!

     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

https://www.projectsmart.co.uk/smart-goals.php

Wellness Wednesday Tip #27: Sprinkle Fruit Throughout Your Day

Welcome back folks!! Happy Wellfie Wednesday and Happy New Year!

     We hope everyone is recovering well from all the holiday festivities. As we all know, it is New Year Resolution time, and the gyms start to get packed, the dieting goes into overdrive, and in about a month or two life goes back to how it was.

     So for this week’s tip, I want to emphasize the small victories towards health, the little things that can be sprinkled throughout your day to make a lasting difference. Start by adding nutritious options, not eliminating foods. I want to use fruit consumption as today’s highlight. Ideally, the concept can be applied for both fruits and vegetables, but we’ll emphasis just one for today.

     Research shows that roughly only 25% of Americans meet the recommendations for fruit consumption, which is about 1 ½ to 2 cups a day. (1) Check out this link from the USDA for serving suggestions. So why is fruit consumption important? Fruits not only taste great, but they provide your body with an abundance of beneficial nutrients, such as fiber, vitamin A, vitamin C, vitamin K, potassium, magnesium, and antioxidants. And what do these nutrients provide? Adequate intake of these may help reduce the risk of diabetes, heart disease, obesity, and some cancers, by normalizing blood pressure and cholesterol levels, improving bowel function, and provided satiety (feeling of fullness) with less calories.

     The easiest way I find to meet my servings of fruit is to spread it throughout the day. You can easily add a serving to breakfast, by including some blueberries or strawberries on your plate. A banana works well as a mid-morning snack, perfect for those of us on the go. Lunch can have a small orange or apple. If you would rather, you can move that banana to a mid-afternoon snack or try a different fruit. That little sprinkle of fruit, puts you at 3-4 servings! And if eating fruit isn’t your thing, maybe a texture issue, blend them! That is honestly the only way I eat apples. A quick smoothie can meet those recommendations is one sitting!

     So sprinkle some additional fruit servings throughout your day and 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.     Van Horn L, Carson JA, Appel LJ, et al. Recommended dietary pattern to achieve adherence to the American Heart Association/American College of Cardiology (AHA/ACC) guidelines: a scientific statement from the American Heart Association. Circulation 2016.

Wellness Wednesday Tip #26: MOVE 2 Work! (or school, or the store, or anywhere!)

     Welcome back folks! Happy #WellfieWednesday! This week we have a guest promoter of health, Dr. Chris Hinze, PT, DPT, with a special message!

     We all know the recommendation, right? As adults, we need to be accumulating at least 150 minutes/week of moderate intensity physical activity (420 minutes/week if we’re kids). But we’re busy people. 150 minutes a week to exercise? A’int nobody got time for that! But what if those opportunities to exercise, those opportunities to MOVE, are just hiding there in plain sight?

Photo courtesy of Gary howe

     We all have places to go, whether it is going to work, school, the grocery store, the coffee shop, you name it. As Americans, we typically deploy our sedentary supporting machines (AKA the personal motor vehicle) to help us make these trips. But, what if instead we engaged in a disease fighting, mood boosting, environment enhancing mode of transportation - one that involves actually MOVING the human body? What if we incorporated this daily dose of physical activity into the trips we already make everyday?

     On this #WellfieWednesday, I encourage you to leave the keys on the counter. Instead, let’s lace up our sneakers, pump up our bike tires or dig out our transit passes and MOVE.

-       Dr. Chris Hinze, PT, DPT

     As always, thanks again for all of the #WellfieWednesday support, be sure to post your pictures again this week and tag Chris (‪@ChrisHinzePT‪ ), Eric (@Eric_in_AmERICa) or Patrick (@PBernerSPT) and keep the wave of healthy change going! And you have any interest in sharing your opinion of healthy living and would like to be a guest promoter of health, please let us know!

Wellness Wednesday Tip #25: Sit Less!!

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

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

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!

Source

     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

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!

     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!

     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

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.

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     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!

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.

• Movember Foundation: https://us.movember.com/?home
• No-Shave November: https://no-shave.org/
• Cancer Statistics and Prevention: http://www.cdc.gov/cancer/
• Prostate Cancer Foundation: https://www.pcf.org/

     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