Wellness Wednesday Tip #49: Personalize Your Fitness

Welcome back! Happy Wellfie Wednesday! 

     Following last week's post, Fitness vs Fatness, we wanted to keep the theme of Fitness going and highlight the benefit of choosing to do something you love. This week is brought to you by Aimee.

     All too often we have some new fitness trend or workout that makes its way through the ‘inter-webs’ that claims to have helped a person lose 10 pounds in one week (okay so maybe I’m exaggerating a bit but you know what I mean!) The reality is that while this might have worked for one person, or even a few hundred people it doesn’t mean that you have to do it, especially if you’re not the slightest bit interested!

     I think it’s safe to say that we know fitness is important for our health, but the question always remains “what should I do?” The answer here is: Do What You Enjoy! I cannot stress enough how important it is to find some sort of activity that you love because you are much more likely to stick with it!

     This is not to say that you should disregard weekly recommendations for strength training and aerobic exercise, but more to promote that if you can find an activity that meets some of those requirements, it bodes well for your long term success!

Here are 10 of my favorite activities:

1. Walking

2. Running

3. Hiking

4. Yoga

5. Basketball

6. Soccer

7. Golf

8. Obstacle course racing

9. CrossFit

10. Stand up paddle boarding

     My challenge to you this week: find an activity you love, take a picture of you doing the activity, and post it with #WellfieWednesday in hopes that we can inspire the masses to personalize their fitness!

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures 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 #48: Fitness vs Fatness

Welcome back! Happy Wellfie Wednesday!

This week's tip is brought to you by Aaron Perez (@AaronPerezPT)

     Today, I’d like to share some good news. At times that seems rare in a fitness industry and “health care” (sick care) system that frequently sells us on everything “wrong” with ourselves.  

Warning: We’re about to talk research. Bear with me while I nerd out. 

     I recently learned about this study looking at the relationship between physical activity, body mass index, caloric intake, and heart disease mortality. The researchers followed nearly 10,000 people over a 17 year period. Least physical activity and obesity were independently associated with higher heart disease mortality. Interestingly, those who ate the most calories had reduced heart disease mortality, but this was not significant after adjusting for physical activity and obesity. This graph from the article summarizes the info nicely. 

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     The bars represent groups of people based on physical activity, BMI, and percentage of people with the lowest calorie intake. The lower the bar, the less heart disease mortality seen in those groups of people. Compare the bar on the lower left (skinny but unfit) to the bar on the upper right (fat but fit). The rate of heart disease mortality was about equal for those two groups. Several more recent studies (link, link, link) support these findings.

WTF is the point, Aaron???

     We’re getting there! The authors conclude the greatest practical advice from their findings is this: focusing on calorie burning via exercise, rather than reducing caloric intake, may offer the most productive strategy to avoid falling victim to the number one killer in the world, heart disease. In other words, being fat and fit is better than being unfit, period. This is an uplifting message for those exercising diligently to lose weight, but not seeing results on the scale. If you are working to improve your fitness, your body is likely becoming healthier…regardless of what that stupid scale might say…So keep going!

     Please, don’t hear what I’m not saying. Obesity is still a very important risk factor to address for your health. But, if weight loss is your goal, you cannot neglect nutrition. Combining exercise with good nutrition is essential for substantial and sustainable results. Media such as the T.V. show “The Biggest Loser” have popularized exercise for weight loss. However, it is much more difficult to burn calories off than to not consume them in the first place. To their defense, it probably wouldn’t make for a great T.V. show to just see clip after clip of folks consistently not overeating. 

I leave you with this. A nice short summary of all the above. 

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures 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 #47: New Fruit Juice Guidelines for Kids

Welcome back folks! Happy Wellfie Wednesday! 

     This week we wanted to highlight the new American Academy of Pediatrics' guidelines on fruit juice for kids. These are written for pediatrician use, but the information is extremely important for all parents, grandparents, and caregivers alike. The full document can be found here: Fruit Juice in Infants, Children, and Adolescents: Current Recommendations.

     A few of the key conclusions and recommendations:

• "Fruit juice offers no nutritional benefits for infants younger than 1 year" and "should not be introduced into the diet of infants before 12 months of age unless clinically indicated"
• After 1 year, limited to 4oz/day for ages 1-3 years, 4-6oz/day for ages 4-6 years, 8oz(1 cup)/day for ages 7-18 years.  

• "Excessive juice consumption may be associated with malnutrition (overnutrition and undernutrition)" and "diarrhea, flatulence, abdominal distention, and tooth decay"

• "Juice is not appropriate in the treatment of dehydration or the management of diarrhea"

• "Consumption of unpasteurized juice products should be strongly discouraged in infants, children, and adolescents"

• "Children should be encouraged to eat whole fruit to meet their recommended daily fruit intake"

Please share this information with anyone and everyone!

Thanks again for all of the #WellfieWednesday support, be sure to post your pictures 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

Team #WellfieWednesday - #SummerOfMove 2017

Hey there!

     As the 2017 #SummerOfMove draft day is only days away, things have been heating up as teams and alliances are formed. Charities have been picked and trash talk has certainly elevated, all in good fun. Captains have joined under one roof and with the help of fellow WW crew members Team #WellfieWednesday has been established. We have chosen to play for Helping Kids Together (HKT), which is a social enterprise with a mission of inclusion through arts, culture, activity, and universal design. HKT promotes physical activity for kids regardless of abilities through their program, A Fit Kid (AFK). AFK unites kids of all abilities to have fun with fitness. There is absolutely no denying physical activity is essential for health. Importantly, universal design allows opportunities for each of us to interact with our environment. Without inclusive environments, opportunities for physical activity, social interaction, and health are limited. We all deserve the opportunity to be healthy. The #WellfieWednesday crew wholeheartedly supports Helping Kids Together and their mission of inclusion.

     We've chosen Move Your Feet as this year's team anthem, Take a listen below!

"Everybody, Move Your Feet and Feel United"

As we move forward as force to be reckon with, I want to introduce you to our franchise players. 

Matthew St John, PT, DPT, CSCS is currently living in Excelsior Springs, Missouri. He is a recent graduate of Rockhurst University and begins his career in an Outpatient/Sports setting in the Northland of Kansas City. Matt's athletic speciality is crossfit, running, and swimming. "Chronic disease is an epidemic that is sweeping the nation. As a former offensive lineman in college I let my weight and health slip after football. Last year I decided to do something about it. 60+ pounds later I try to lead by example in practicing a healthy lifestyle. Together we can make America healthier one person at a time!"

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Aimee Depelteau, PT, DPT, CSCS just moved to Lexington, KY to start her career with a local PT company. Her primary activity is multi-sport (that includes strength and conditioning, running, soccer, golf, basketball to name a few). "Chronic disease is a troubling issue in our country that can be mitigated through addressing lifestyle habits such as increasing total daily physical activity, decreasing processed food intake and increasing whole food intake, improving sleep quality, maintaining social interaction/sense of community, and decreasing overall stress. When we excel in these areas we reach a state of optimal health!"

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Lucas Benish, DPT is preparing to take the boards in July! He is moving to Daytona Beach next week with his wife, Brooklyn, where he is currently on the hunt for his first PT position. Lucas lifts, runs, and bikes when he can, while training for his next obstacle course race. "To me chronic disease prevention is a chance to practice what I preach and be a model and resource for others."

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Nate Neff PT, DPT lives in Vail, CO and is currently a Howard Head Sports Medicine Sports Physical Therapy Resident. His specialty as a fitness athlete is weight lifting, cycling, hiking, and skiing. "Chronic disease is worse than ever in our country and we need to change our mindset as a whole about movement and wellness and take action. Nutrition and movement need to be our medicine!"

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Diane Klatt, MPH resides in New York City where she is a one-stop connection to a plethora of alternative health and wellness resources. Her fitness specialty is walking and running. "Chronic diseases are something that none of us can avoid, we are all equally susceptible. However, what we do about our physical and mental conditions and health is what separates those that suffer from those that thrive. Knowing what to look for and how to compensate appropriately for your personal condition(s) can make all the difference. Each day we chose how to live our lives, wouldn't it be great to chose health and happiness?"

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Jared Aguilar, SPT is student physical therapist out of Austin, TX. While working hard on his studies, he also co-host the Duck Legs Podcast. His speciality is overall fitness. Jared has a passion for helping people live to their fullest potential. 

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Michael Laviolette, DPT lives in western Massachusetts. He is working part-time at a busy clinic while studying for the NPTE. Michael is also pursuing a residency. His speciality is an overall fitness athlete. To Michael chronic disease "means we need to eat well and get moving."

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Andrew Rothschild, PT, DPT, OCS, FAAOMPT lives in Richmond, VA and specializes in orthopeadics. He is a fitness athletes with a love for kettle bells. "Chronic disease, especially those that develop due to inactivity are a reflection of modern society in this country becoming too "comfortable." People expect things easier and on demand and some have forgotten that "work" is normal and a certain amount has to be done for minimal health and even more for better health"

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Eric Uveges, PT, DPT lives in St Augustine, FL practicing in outpatient orthopedics. His primary activity is general fitness, attaining beast mode by 5am. "Chronic disease to me means diseases we've grown comfortable with because they are common...but they don't have to be. We should not just accept that conditions like heart disease and cancer are our fate, or that corporations like insurance companies, hospitals, or big pharma have our health interests at heart...they don't make money off of a healthy population. Everyone must be an advocate of their own health in order to live their life to its full potential!"

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Aaron Perez, PT, DPT, CSCS lives in Saint Louis, MO. He is a Physical Therapist, Personal Trainer, and Health Homie. His activity choice varies but primarily lies in a runner. "Chronic disease sucks. Chronic disease is NOT an inevitable outcome of life. Chronic disease is preventable and reversible through lifestyle."

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And finally me, Patrick Berner, PT, DPT, AKA Captain. I currently live in Greenville, SC as a full-time dietetic intern and part-time PT. My activity speciality is weight lifting, hiking, and biking. My goal is to marry the fields of physical therapy and dietetics, encouraging a greater interdisciplinary approach to preventative care. An approach that integrates both movement and nutrition is key to successfully reducing risk of chronic disease. 

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Thanks for checking out the team! We are looking forward to draft day!

Wellness Wednesday Tip #46: Challenge: Join #SummerOfMove

Happy #WellfieWednesday friends! Challenge Week!!

     This week’s challenge involves our friends over at Free The Yoke! Mike Eisenhart (@mikeeisenhart) and friends established Free The Yoke last summer as an initiative to bring attention to the burden of chronic disease in the United States. (Sidenote - Did you know that more than 7 out of every 10 deaths in the United States are due to chronic disease with somewhere between 250-700K of them preventable? Unfortunately, it’s true.)

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     This summer, FTY is initiating a movement (pun totally intended) titled the #SummerOfMOVE with the goal of bringing even more attention to the burden of chronic disease in the US through an international competition that not only emphasizes fitness, but also raises money for charity in the process. Essentially, you can sign up as a “Free Agent” or form a team with friends to compete against players from around the country to raise awareness of the impact of chronic disease and (let’s be real) establish your dominance against other participants.

     Think of it as a giant fantasy football league, except YOU are the athlete, YOU choose your sport, and YOU, as well as a charity of your choice, reap the benefits!

     So this week, the #WellfieWednesday team is challenging YOU to join the #SummerOfMOVE by following this link to sign up and participate: http://www.freetheyoke.com/2017/05/08/2017/

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     I’ve included a few of the key dates below, but for more information, including official rules and scoring break-down, follow this link: http://www.freetheyoke.com/2017/05/14/2017rules/

Object of the game: Assemble a team and accrue the greatest number of points.

Prizes: Donations, made on behalf of the winning team(s) designated charity.

Key Dates:

• May 7th (open registration begins),

• May 14th (team registration begins)

• May 16th (Commitment Day for Franchise Players)

• May 27th (Live Draft 4P ET for Free Agents),

• Weekend June 3/4 (preseason week 1 announcements),

• Weekend June 10/11 (preseason week 2 announcements),

• Weekend June 17/18 (week 3 [final] preseason announcements),

• June 22/23rd #SummerOfMOVE opening ceremonies, Portland, OR

• June 24th-Aug 25th #SummerOfMOVE,

• Aug 26th (Live Awards 4P ET).

So sign up and join us! Also check out the #SummerOfMove feed below! 

     Thanks again for all of the #WellfieWednesday support, be sure to post your pictures 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 #45: Awareness for World Lupus Day (May 10th)

Welcome back folks! Happy Wellfie Wednesday! This week's tip comes from @DianaKlatt, creating greater awareness for Lupus, as today is World Lupus Day! #WorldLupusDay

     What is Lupus?

     Lupus is a chronic autoimmune disease that can affect any part of the body (all organs, skin, joints). Essentially, with lupus there is a malfunction within the immune system and the body attacks itself as it misreads healthy tissues as foreign invaders. Sounds a little bit like cancer, right? Wrong. Cancer is a condition of malignant and abnormal tissues growing rapidly whereas lupus is an autoimmune disease, as previously explained. However, both utilize immunosuppressant drugs as treatment.

     Personally, prior to being in PT school I was not aware of what lupus was and did not know anything about it. Since becoming aware of it I have met more and more people that are leading perfectly normal lives with the disease, but only because they are appropriately managing it. It is important to educate on various diseases, especially ones that are so manageable. Many of the symptoms aren’t very alarming and physicians do not initially think to test for lupus when you show up with complaints.

     What are some of the common symptoms of lupus?

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• Fatigue and lethargy
• Joint and Muscle Pain
• Light/sun sensitivity
• Skin rashes (specifically the butterfly rash, which covers the cheeks and bridge of nose)
• Headaches
• Severe changes in weight
• Swollen lymph glands

     These are all symptoms that are easily mistaken for other issues and ignored. Please, if you find that you are experiencing any of these for extended periods of time or that they are presenting in some type of cycle, get checked! You are your own best advocate. If you don’t work towards deciphering your health, who will?

     When you start to notice that something doesn’t seem right, keep a log and take note of the time of day that you feel pain or swelling, the frequency, and the intensity. This goes for all symptoms, not just the ones listed above, the information is helpful for your physician team to provide you with the best possible care.

    While in PT school, a friend of mine went through the process of having some of the above listed symptoms but lupus was not what any of us thought the diagnosis would be. With today being a day to educate about the disease, my friend wanted to share their experience with the process of questioning the presenting symptoms, going to the doctor, and being diagnosed with Lupus:

“I was diagnosed with lupus less than a year ago. Most people who are diagnosed with lupus go to an average of 10 doctors before being diagnosed. I went to 2 doctors, gave 2 vials of blood, and was diagnosed. I'm lucky for that.

It all started around the beginning of 2016. I started feeling pain and restrictions in the range of motion of my fingers of both hands. When my hands started symmetrically hurting and swelling, I had a feeling that something was up. I had no idea what was going on because there was seemingly no physical reason why my hands hurt this way and the same on both sides. I tried limiting my sodium intake because I read that could be a contributor, as well as cutting out alcohol and dairy. Nothing worked. It wasn't until the summer that I noticed the pain and swelling was getting worse. I started feeling pain in more proximal joints, and it eventually got so painful it was hard to get dressed in the morning. As the day wore on, my joints loosened and I was able to function. I went to a couple of critical care clinics and was provided with a steroid pack. They helped for the duration of the medicine, but then the pain would eventually come back.

I was lucky to have this happen while being a physical therapy student. I could tell that these symmetrical aches and pains, that were cyclically worse in the morning, were not normal. These symptoms sound like osteoarthritis, but I was 25. I went to a family practice doctor who took a sample of blood, found antinucleic antibodies, but no rheumatoid factor. He referred me to a rheumatologist who took another sample and diagnosed me with lupus. Ever since I have been medicated, I have been dealing with my condition. I am no longer suffering but I am still finding different triggers that affect my joints.

I did not have any of the other typical symptoms (such as the butterfly rash or being overly sensitive to the sun). I was lethargic but attributed that to being in graduate school. My only symptoms were joint pain and swelling. Now that I know what my diagnosis is I can actively work on not letting it hold me back from my life.”

     Check out http://www.worldlupusday.org for more information. Thanks again for all of the #WellfieWednesday support, be sure to post your pictures this week and tag the WW crew members (@PBernerSPT, @Eric_in_AmERICa, @AaronPerezPT, @fitnerdaimee, @DianaKlatt) and keep the wave of healthy change going!

Wellness Wednesday Tip #44: Taco Talk! Preparing for Cinco de Mayo!

     With Cinco de Mayo this week, we thought it’d be timely to do a post on how to make healthy food choices for the holiday. If you’re anything like us, you LOVE tacos! Here’s some tips to take your taco to the next level in terms of health.

1.     Shell

a. Soft > Hard: Hard shells are typically fried which adds excess fats and calories to the taco.

b. Corn > Flour: Corn tortillas have few calories, fat, and sodium than their flour counterparts. They are also higher in fiber. 

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2.     Filling:  

a. This is what makes tacos awesome. There’s an infinite amount fillings to add to your taco to always spice things up.

b. If you choose meat, I recommend a leaner meat such as chicken rather than red meat such as pork, beef, or steak. Chicken has less unhealthy fat and cholesterol than the latter options.

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c. Fish can also make a great substitute. I recommend baked fish to avoid excess saturated fat from frying fish in oil.

d. Be sure to add color and taste with veggies. You can really get creative here. You can go traditional with cilantro, onion, and lime. Or you can decide to go American with tomato, cheese, and lettuce. Some other great additions are horse radish, shredded carrots and cabbage, and avocados. Nothing sounding appealing yet? Here’s 81 options to find the perfect veggie taco recipe for you: http://ohmyveggies.com/vegetarian-taco-recipes/

e. Toppings: If you’re like me, then you’ll agree, the spicy the better. Salsa makes a great topping for lots of dishes, especially tacos. Salsa is also a great way to add more vegetables to your dish. Guacamole can also add great taste with healthy fats and a creamy texture.

¡HOLIDAY BONUS!

Sorry this bonus doesn’t involve money, but it will certainly taste better.  Given the soon approaching holiday, Aaron decided to share his favorite salsa recipe with you all to try out. Do you have a favorite taco or salsa recipe? Let us know! We’d love to try it.

Fire Roasted Salsa

Ingredients:

• 3-12oz cans of Hunt’s Fire Roasted Diced Canned Tomatoes
• 2-3 serrano peppers (tip: The more lines or wrinkles on the skin of the pepper, the older and spicier it is.  The smoother it is, the younger and milder it will be.)
• 2-3 cloves of garlic
• Half a white onion – diced
• Half a head of cilantro – diced
• Salt and/or lime to taste
• Favorite bag of tortilla chips (for healthy option, I recommend blue corn tortilla chips)

Putting it together

1. Roast the garlic and serrano peppers on a frying pan until the skins become browned on each side
   1. Allow them to cool off before pealing
   2. Peal the skins off the peppers and garlic and place into blender
2. Open and drain the canned tomatoes and place into blender
3. Add 1-2 tea spoons of salt to taste preference
4. Blend the ingredients. You can choose to “chop” for chunkier mixture or “puree” for more liquefied final product
5. Dice the onion and cilantro and place into the serving bowl
6. Pour the salsa from the blender into the serving bowl and mix around the cilantro and onion
7. Enjoy!

     ¡Feliz Cinco De Mayo! Thanks again for all of the #WellfieWednesday support, be sure to post your pictures 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 #43: Exercise in a Community

Happy #WellfieWednesday friends!

     The week’s tip comes from Aimee! This year I decided to give CrossFit a try. It was a long time coming and finally pulled the plug to give it a go! As a PT I fully support what CrossFit does for individuals. Just about every day I’ll see a story about how someone has used it to make a dramatic change in their health, and I definitely can’t argue with those results! So why is it so popular and why do so many people do it, even when it’s quite expensive?

     I believe this has a lot to do with the community aspect that CrossFit provides. I’ve found that as I’ve gotten older it is much more motivating to work out with a group of people that you grow to know quite well versus just working out on your own. I’ve also noticed that I tend to push myself more when I have others around me, so it’s a win-win for me! I think some of this stems from my long history of playing sports and CrossFit definitely feels similar to a team!

     Now I know that I’m mentioning CrossFit specifically here, but there are plenty of other modes of exercise providing a sense of community. Such as The November Project, Soul Cycle, obstacle course racing/mud runs, running clubs, triathlon clubs, or even participating in group fitness classes at a YMCA. The point is that all of these offer a community with which to train. Having a group of people around to push you to do your best even when the going gets tough is very motivating!

     My advice to all of you Wellfie Wednesday folks this week is to try and find a group of people to exercise with regardless of what type of exercise you are doing. This won’t apply to everyone because some people genuinely enjoy working out alone, but if you’re stuck in an exercise rut or are looking to get started with exercise try this and see what you think!

Until next time, eat well, move well, live well.

     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 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 #42: Establish a Daily Routine!

Happy #WellfieWednesday friends!

     This week’s tip from Eric Uveges is to establish a daily routine! Establishing a regular daily routine is a great way to increase productivity, reduce stress, and improve consistency when trying to accomplish goals. In my own experience, I’ve found that establishing a daily routine allows me to streamline my day thus allowing mental energy for any surprise responsibilities or creative pursuits that may come up later. Below is my typical daily schedule with a few key points broken down at the end.  

• 4:40am: Wake up, stumble around, make coffee, out the door by 5
• 5:15 - 6:15: Gym
• 6:15 - 7: Travel to work
• 7 - 8: Breakfast, shower, prep for work day
• 8am - 1pm: In clinic
• 1 - 2: Lunch
• 2 - 7pm: In clinic
• 7 - 8: Drive home
• 8 - 10pm: Dinner, unwind with wife, prep for next day, and get ready for bed
• 10:30pm (hopefully): Sleep

     Pro Tip #1: Wake up at the same time every day - it allows your body (and mind) to get into a natural rhythm and expect to perform certain tasks on a regular basis.

     Pro Tip #2: Preparation is EVERYTHING! On weekends I spend time meal planning and prepping for lunches for the week, that way after I get home from work all I have to do is throw my meals into a lunchbox and I’m ready for the next day. Also in the evenings, I’ll pack my gym bag with work clothes for the next day and lay out an outfit for the gym in the morning so that I have to put as little thought as possible into it at 4:45am. (Sidenote - there have been days where I did not plan this well and have had to suffer the consequences, aka using paper towels to dry off after showering or wearing my nasty socks from the gym for the rest of the work day. One or two mistakes like this are always helpful for kicking you back into the normal routine.)

     Pro Tip #3: Take time to break the routine! On weekends, all bets are off. If I stuck to this routine 365 days per year, I would not be a fun person to be around. Hell I probably wouldn’t even know what fun looked like. For me, I crave the balance that comes with breaking the routine and having some freedom built into my week.

**Disclaimer** - this is what works for me, it does not mean that it will necessarily be the same routine that works for you! I prefer morning workouts because if I wait until later in the day I will slack off, and I know it. I’ve also typically been an early riser and find I’m more productive in the morning...if you are a night owl then this routine will probably leave you cranky and miserable. Again, the key is to experiment and find out what fits your lifestyle and your personality best.

     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 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 #41: Know Your Sodium Intake

     Happy Wellfie Wednesday folks! Welcome back! This week’s tip is to Know Your Sodium Intake. Research strongly supports the reduction of sodium within your eating pattern for safer blood pressure levels and risk reduction of heart disease and stroke. Approximately 80% of the American population consumes well over the recommended daily intake of 2,300mg, our intake averaging more than 3,400mg/day. And for those individuals with high blood pressure, hypertension, the recommendations are far less at 1,500mg/day.

     Sodium intake can be deceiving because a majority of it doesn’t come from the salt you add at the table, but is the amount found in the foods you eat, most notably processed foods. Check out the infographics below from the CDC and the American Heart Association on how easy it is to consume too much sodium and how to make healthy swaps.

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     Our suggestion this week is to become more aware of your sodium intake and more conscience of your health. Remember hypertension is “the silent killer” so best to be proactive. Go ahead and give the USDA SuperTracker a try or even just myfitnesspal and see where your daily sodium intake is. Based on that, start thinking of ways you can make small changes to your eating pattern to reduce the sodium. Reducing processed goods and consuming more plant-based foods is a great start!

     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 #40: National Walking Day! 10,000 Step Challenge!

     Welcome back folks! First and foremost, Happy National Walking Day! This week’s challenge comes from Diana Klatt, a new member of the WW crew, she can be found on Twitter @DianaKlatt, also check out her blog at onethirddoctor.com. She challenges everyone to get in the recommended 10,000 daily steps for the rest of the week! 

     So, what’s so magical about taking 10,000 steps? Most people recognize this number as the step count associated with the fitbit and other fitness tracking devices. But where did this number come from? 10,000 steps is equivalent to 5 miles. These numbers satisfy the suggested recommendations for physical activity by the CDC.

     This number may be intimidating to many, but know that it’s okay if you can’t cross that 10,000 step finish line each day. Each person has a personal journey in increasing their daily activity. You can use this as an opportunity to slowly increase your steps to the recommended 10,000 or even go beyond. Taking on a walking and daily step challenge can help you to increase your daily mileage. Anyone and everyone can walk their way to health.

     Many of us have adopted a sedentary lifestyle. Most people have a day that goes as follows: sit in car/train/bus on commute, sit at work, sit on return commute, sit at home, and so on. If this sounds like you and you are just starting to keep track of your daily activity don’t feel intimidated by the magnitude of 10,000. You can begin with a tangible, realistic number of 2,500 steps and try to maintain that for each day of the week and then add 1,000 steps the following week and so on until you reach your step goal.

     It’s all about making small changes to impact your overall health and walking can surely play a part. Check out a previous tip for more information on the health benefits of walking by clicking here. Sometimes it’s hard to get yourself motivated to continue working towards increasing your walking. Sometimes you need that extra level of commitment to keep you accountable. I’m here for you! If you need someone to keep you accountable or to challenge daily or weekly feel free to add me on fitbit and send me a challenge. What are you waiting for? Step to it!

     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 #39: Just Breathe

     Welcome back! Happy Wellfie Wednesday! This week’s tip comes from a guest health promoter, Ali Hartman (@alihartmanSPT), a DPT student at Winston-Salem State University. Her tip involves something we do ~23,040 times per day, yet rarely notice we are doing it—BREATHING! We know that breathing is an essential activity to keep our body alive, allowing oxygen to enter and waste to be eliminated (seventy percent of waste is eliminated from your lungs just by breathing!)(2). But what we often don’t consider is that beyond the “basics,” breathing can have a VAST array of incredibly beneficial effects inside our body, and is a powerful tool we can learn to leverage in our daily lives to improve our health and wellbeing!

     Deep breathing has been cited as one of the easiest ways to improve your mental and physical health.(3) Deep breathing practices have been around for thousands of years, and go by many names, such as “diaphragmatic breathing,” “belly breathing,” and “paced breathing” to name a few. Numerous parts of the body are affected by deep breathing including the heart, brain, lungs, muscles, digestive system, immune system, and nervous system.(3,4) Research is showing that it may even affect our gene expression!(4) Check out the infographic below to see seven awesome effects of deep breathing!(5) 

View fullsize

     Many of the positive effects of deep breathing are mediated through strong connections to our nervous system, particularly the parasympathetic nervous system, which is in charge of the “rest and digest” processes in our body. Through this connection, deep breathing can help reduce stress, anxiety, depression, and pain while improving mood, energy, and focus. It can help lower our blood pressure, improve sleep quality, aid in proper digestion, and improve the immune response in the body. Additionally, it can help regulate cortisol, curbing the negative effects that occur when too much of this “stress hormone” is released. The list of benefits goes on and on! Some physicians have even found deep breathing to be a helpful treatment tactic for certain conditions such as asthma, heart failure, COPD, PTSD, depression, and anxiety.(1,3)

     If you want to hear more about the healing powers of breathing, check out this TEDx Talk with Max Strom, author of “A Life Worth Breathing”. He’ll unravel more of the benefits of breathing, and walk you through a simple “do anywhere” breathing exercise at the end! https://www.youtube.com/watch?v=4Lb5L-VEm34

     Now that you know the benefits, you may be wondering “So…how do I do it?” Check out this video to walk you through the “how-to” of deep breathing: https://www.youtube.com/watch?v=0Ua9bOsZTYg

     There are a TON of awesome (and free!) breathing apps that can help you get started as well. A few favorite freebies are:

• ·       “Breathe Deep” (very simple and easy to use)
• ·       “Essence”
• ·       “Simple Habit” & Breathe2Relax (for more guided breathing)

     So take a few minutes to “just breathe” today! The excellent news is that the research shows it doesn’t take long—as little as 30 seconds of deep breathing can have positive effects! Sprinkling short bursts of deep breathing frequently throughout your day has been found to be especially beneficial, with a good goal to work towards of at least 10-20 minutes total each day. Start small and work your way up, your mind and body will thank you!

     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

References:

1.      Brown, R. P., & Gerbarg, P. L. (2005). Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part I—Neurophysiologic Model. The Journal of Alternative and Complementary Medicine,11(1), 189-201. doi:10.1089/acm.2005.11.189

2.      What You Never Knew About Breathing: Fun Facts. (2016, September 29). Retrieved March 13, 2017, from https://lunginstitute.com/blog/never-knew-breathing-facts/

3.      Reddy, S. (2015, January 26). Breathing for Your Better Health. Retrieved March 14, 2017, from https://www.wsj.com/articles/breathing-for-your-better-health-1422311283

4.      Cuda, G. (2010, December 06). Just Breathe: Body Has A Built-In Stress Reliever. Retrieved March 14, 2017, from http://www.npr.org/2010/12/06/131734718/just-breathe-body-has-a-built-in-stress-reliever

5.      Gregoire, C. (2013, August 09). How Changing Your Breathing Can Change Your Life (INFOGRAPHIC). Retrieved March 14, 2017, from http://www.huffingtonpost.com/2013/08/09/breathing-health_n_3696302.html

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