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Ultra-processed foods (UPFs) are now a big part of many people’s diets, especially in the U.S. The typical American is always busy, balancing work, family, and a packed schedule. With so much to do and so little time, convenience often takes over, especially when it comes to meals. Fast food drive-thrus and takeout apps are just a tap away, making it a breeze to grab a quick bite. These foods are easily available and cheap, but they can harm your health.

What Are Ultra-Processed Foods?

Ultra-processed foods are mostly made from oils, fats, sugars, and starches. They’re also packed with additives like preservatives, colorings, and flavorings to make them taste better and last longer. Some examples are instant noodles, sugary cereals, soft drinks, and frozen meals. These foods are quick and tasty but don’t have the nutrients your body really needs.

Researchers from Brazil came up with the term "ultra-processed" using the Nova system, which ranks foods by how much processing they go through. In the second half of the 20th century, UPFs became more common as people needed convenient food that lasted longer, thanks to industrialization.

Health Problems

Many studies have shown that eating a lot of ultra-processed foods (UPFs) can be bad for your health. These foods are linked to serious problems like obesity, type 2 diabetes, heart disease, and even mental health issues like depression and anxiety.

A study published in The British Medical Journal found that diets high in ultra-processed foods raised the risk of major health issues, including heart and lung problems, cancer, and mental health disorders. One significant study with nearly 10 million people found that those who ate more UPFs had a 50% higher risk of dying from heart disease and a 12% higher chance of getting type 2 diabetes.

American vs. European Diets

When we compare diets in Europe and the United States, we see some big differences. One major difference is how much ultra-processed foods (UPFs) Americans eat versus their European counterpart.

In the U.S., UPFs make up about 60% of what people eat each day. This is mainly because these foods are easy to find and often cheaper in American stores. In Europe, people eat fewer UPFs, with only 14% to 44% of their daily calories coming from these foods. Instead, European diets focus more on whole foods and fresh fruits and vegetables, which are healthier choices.

Another difference is the rules about food additives. The U.S. has more relaxed rules on what can be added to food, allowing many additives that are banned in Europe. In Europe, there are stricter rules, which help keep their food options healthier.

Dietary habits also differ. In the U.S., people tend to eat larger portions and consume more fast food and processed meals. In Europe, people often enjoy home-cooked meals with good ingredients. They also take their time to savor their food, which can help with digestion and make them feel full.

How to Eat Healthier

To reduce your intake of ultra-processed foods and improve your health, start by making some simple changes to your diet.

Eat More Fruits & Veggies: Incorporating fresh or frozen fruits and vegetables into your meals can significantly boost your nutrient and fiber intake. They are packed with vitamins and minerals that your body needs.

Choose Whole Grains: Instead of white bread and refined grains, opt for whole grains like brown rice, oats, quinoa, and whole wheat bread. These options provide more nutrients and fiber, which are essential for good health.

Pick Lean Proteins: Focus on eating fresh sources of protein such as meat, fish, eggs, and beans instead of processed meats. These lean proteins are healthier and better for your body.

Snack on Nuts & Seeds: For snacks, choose unsalted nuts and seeds instead of packaged snacks. They offer healthy fats and protein without the added sugars or preservatives found in many processed snacks.

Choose Natural Dairy: When it comes to dairy, select plain yogurt without added sugars or flavors. You can add fresh fruits to sweeten it naturally.

Cook More at Home: Preparing meals at home allows you to control the ingredients and make healthier choices. Start with easy recipes that focus on whole foods.

Meal Prep: Consider cooking in batches to have meals ready when you're busy. This way, you’ll be less tempted to rely on fast food.

Try New Recipes: Experiment with new recipes that highlight whole foods. This can keep your meals interesting and enjoyable.

Be Smart About Your Choices: When shopping, be sure to read labels carefully. Look for hidden sugars, sodium, and unhealthy fats in packaged foods.

Cut Back on Fast Food: Plan your meals ahead of time or pack lunches to avoid the temptation of grabbing fast food on busy days.

Mindful Snacking: Stick to healthier snack options like fruits, vegetables, or nuts instead of processed snacks.

The Bottom Line

While it's important to focus on whole foods, it’s okay to enjoy a big fat greasy burger or a bowl of your favorite ice cream every now and then. The key is moderation. Balance indulgences with a diet rich in nutrient-dense foods to maintain overall health. By gradually incorporating these practices into your routine, you can reduce your intake of ultra-processed foods and enjoy a healthier lifestyle.

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Do You Even Lift, Bro?

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Bro splits. What are they? Bro splits are a workout plan where you train a different muscle group each day of the week. The idea is to give each muscle a lot of focus and time to recover before working on it again the next week. A common bro split schedule looks like this:

• Monday: Chest

• Tuesday: Back

• Wednesday: Shoulders

• Thursday: Legs

• Friday: Arms

• Saturday and Sunday: Rest or light cardio

This routine allows you to concentrate on one muscle group per session, often leading to intense workouts that can make you feel pumped and accomplished.

The “Bro” Origin

The term "bro split" comes from bodybuilding and is connected to "bro science," which means advice based on experience rather than actual research. This workout style became popular in the 1960s and 1970s, thanks to famous bodybuilders like Arnold Schwarzenegger. Even today, bro splits are popular among people who like spending entire sessions focusing on specific muscles.

Comparing Bro Splits to Other Workouts

When it comes to muscle building, both frequency (how often you train) and volume (how much you do) are important. Here's how bro splits compare to other workout routines:

• Full-body workouts: You train all the major muscles in one session, usually 2-3 times a week. This increases the frequency of training for each muscle.

• Upper/lower splits: You split workouts between your upper body and lower body, typically working out 4 times a week. This provides a good balance of frequency and volume.

• Push/Pull/Legs (PPL): You have separate days for pushing (chest, shoulders, triceps), pulling (back, biceps), and legs. You can do this routine 3-6 times a week, depending on your experience level.

Pros and Cons of Bro Splits

Pros:

• You can really focus on one muscle group, which helps with growth.

• There's a full week of recovery between working the same muscle.

• Some people enjoy this structure and find it more satisfying to focus on one area at a time.

Cons:

• Training each muscle only once a week may not be enough for everyone, especially for smaller muscles that recover faster.

• The split often leads to more upper body training, which can cause imbalances.

• It requires several days at the gym, which might not be practical for some people.

What the Research Says

Research suggests that training muscles more frequently, like twice a week, may lead to better growth and strength gains than once-a-week routines like bro splits. However, if the overall amount of work you do each week is the same, the difference between splits might not be that big of a deal.

In the End…

Bro splits can be a great option if you like focusing on one muscle group at a time and can commit to multiple gym days each week. But if you're looking for a more time-efficient routine or want to hit each muscle group more frequently, other splits might work better for you. In the end, the best workout is the one that keeps you motivated and consistent, so stick with what works for you!

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Top 5 of the Week

Top 5 Fall Workouts

Here’s a top 5 list of workouts perfect for the fall season, taking advantage of the cooler weather and beautiful scenery:

1. Hiking: Enjoy the cool weather and beautiful fall leaves while hiking. It’s a great way to get exercise and appreciate nature!

2. Running or Jogging: Fall is perfect for running. It’s cooler outside, so you can run comfortably. Look for local races to join!

3. Outdoor Boot Camp: Get friends together for a workout in a park. Do exercises like push-ups and squats, mixed with some fun sprints. It’s a great way to have fun and stay fit!

4. Cycling: Ride your bike, whether on the road or on trails. The cool air and pretty scenery make it a great time to cycle.

5. Yoga or Pilates in the Park: Practice yoga or Pilates outside. The fall setting helps you relax and focus while improving your flexibility and strength.

These workouts are fun ways to stay active and enjoy the fall season!

Quote of the Week

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” — Arnold Schwarzenegger

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Answer to Last Week’s Trivia

Which dog is known for its wrinkled, short muzzled face? The Pug

The Pug is an ancient breed from China known for its unique look, featuring a wrinkled face, short muzzle, and a curly tail.

Trivia Time

Is a tomato a fruit or a vegetable?

Stay tuned next week for the Answer.

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