Take a look at our January newsletter!
JANUARY 2024
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Accountability for Success in the New Year Achieve Your Health Goals!
Holy guacamole! Just like that, 2024 is here, baby! It’s always amazing how slow the days can pass and then how fast the years can fly by. And man, 2023 was filled with some amazing things! We had a lot of great changes at Berman Inc. in 2023. We went from 10 to 15 staff members with most of that growth occurring upstairs with the Wellness team and in Bonita with the Berman Golf team. We officially scaled to a second location (Bonita). We were able to serve close to double the number of clients in 2023 compared to 2022. Most importantly, Jenni and I were able to “buy” some time back with these new staff additions, which allowed us to focus more on working on the business as opposed to in the business, which has resulted in better customer AND employee satisfaction! But let’s not forget about the biggest change of all in 2023, the addition of Vera Kay, who is now 11 months old! The best part is that next month, I get to eat BIRTHDAY CAKE! Yes, my kids’ birthdays are NOT about them; they are all about me and my addiction to cake and cookies! Obviously, I’m only kinda serious … It’s crazy how in an instant, life is no longer about you and it’s 100% about your kids, and how rewarding it is to watch them grow and develop into little humans. And that brings me back to how fast a year can pass. Those of you who have been on my mailing list since at least last January should remember that, a year ago, I challenged you to do at least 10,000 squats by Jan 1, 2024, because we all agreed you would not be in worse shape in a year after doing 10,000 squats. I went on further to explain how easy it is to accomplish that task. If you simply use your muscles to lower yourself down into a chair and to get back up out of the chair, as opposed to just plopping down and using momentum to get up, that would count as a squat. On average, we get in and out of chairs, on and off the commode, in and out of the car at least 30 times every day. So, if you simply use your muscles to do those tasks, that’s at least 10,000 squats a year!
But wait, there’s more … If you choose to use your muscles to lower yourself into a chair and to get back out again, there will NEVER be a day you can't get out of a chair! How amazing would it be to maintain your independence FOREVER!? So, here we are again, the start of another year. The air is full of excitement and motivation to “get in shape” or eat healthier this year. Whatever your goal is, try not to be like most who fizzle out by mid-February. The only way you will actually reach your goals and be physically better a year from now is to have accountability. It really is that simple. If you’re not held accountable, then you WILL 100% fall off the bandwagon. So, what do you want me to hold you accountable to? Are you tired of feeling stiff and old and you want to move better? Or are you tired of having a “bad” back or knee? Do you want help with your golf game? Or do you want Jenni to help you with gut issues you’ve been avoiding for years now?
Whatever it is, NOW is the time to get started. NOW is the time to commit to a better life a year from now. Even if you’re
already working with us, maybe it’s time to take it up a notch! You are not immune to Father Time. It will catch you sooner or later, so why not make it later than sooner? Let’s go!
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Why Does Our Body Suddenly Jerk Awake? And Other Fun Facts About Our Body
Your body can do weird things you may have never been able to explain. Well, we’re here to fix that! Here are four fun facts about the human body you may have always wondered about. Lactose Intolerance Lactose intolerance is the inability to fully digest lactose, a sugar in milk and dairy products, as a result of the
90 minutes to several hours, before switching to the other. This cycle is believed to be regulated by the autonomic nervous system and is a natural process most people aren’t consciously aware of. This is also why when you get sick, one nostril can get congested while the other works fine. Body Jerks When Exhausted Have you ever tried to fall asleep only for your body to quickly jerk for no apparent reason? That’s called a hypnic jerk but is also known by other names, like sleep start. The twitch typically happens during the early stages of sleep and is considered a benign myoclonic jerk, a form of involuntary muscle twitch. While the exact reason is not entirely understood, it is theorized that the jerk is a neural mechanism that helps the body transition from wakefulness to sleep. It may occur more often when you are exhausted or anxious. Your Ears Keep Growing While most parts of the human body reach a specific size and stop growing, ear cartilage grows slowly as people age. This phenomenon is due to specialized cartilage cells called chondrocytes that continuously produce new cartilage material. This ongoing growth is not usually noticeable daily, but it can become quite apparent when comparing photographs from different stages of a person’s life.
LCT gene in the body mutating during infancy. The prevalence of lactose intolerance differs by ethnicity and is more common among people of Asian, African, and Native American descent, but the condition affects 65% of the global population. Lactose
intolerance generally manifests in adolescents and young adults and varies in prevalence depending on the region in which a person lives.
One-Nostril Breathing Most people do not breathe equally from both nostrils, a phenomenon known as the
“nasal cycle.” One nostril is usually dominant for a period, ranging from
BREAK A SWEAT WITH LOW-IMPACT WORKOUTS!
Protect Joints, Enhance Strength, and Aid Recovery
Swimming Perhaps the most popular low- impact exercise is swimming. Injured athletes and older gym-goers have long cherished it because the water allows the body to move without pressure on joints and ligaments. The low-impact workout includes cardio, strength, and flexibility! Similar to rowing, swimming allows plenty of customization for intensity. Pilates If you’re searching for an activity that’s less cardio-focused and more strengthening, then head to your nearest Pilates class! Pilates is a low-impact form of exercise involving a variety of movements that target your core muscles and improve your body’s alignment. Many people comment on their improved balance and posture after regularly practicing Pilates, which can make you feel and look taller!
Low impact doesn’t necessarily mean low intensity. While these workouts are gentle on joints and ligaments, they can still make you break a sweat! Low- impact workouts involve movements that don’t require jumping, running, or any other activity that can be harsh on your skeletal system. That’s why they are perfect for people starting to exercise, recovering from an injury, or looking to give their joints just a bit more TLC. Here are some examples of accessible low-impact workouts to try. Rowing You’ve probably seen rowing machines at the gym and were too intimidated to hop on. Yet, rowing machines offer a total body workout without the stress on your joints! No weights are required, and rowing is a strength and cardio workout that can vary in intensity depending on the equipment settings. Simply strap your feet in, grab the handlebar, and start rowing!
Cycling Former runners are known to be cycling fans because it offers the same rush and cardio as running but without the joint pain. Whether on a stationary bike at home, in a spin class at the gym, or cycling through the neighborhood, you’re bound to get your heart pumping. Be sure your bike is adjusted correctly for your size and that you follow the correct form to avoid strain or injury. The key to each of these workouts is to practice with proper form and technique. Partner with a professional or a personal trainer to ensure you gain the maximum benefit from your low-impact workout.
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What You Need to Know About the Glycemic Index Crack the Carb Code
This can lead to an immediate burst of energy, but you’ll soon be crashing and feeling hungry all over again. The slower these carbs are digested, the more stable your blood sugar levels are, leading to longer-lasting energy throughout the day. You will also feel fuller for longer. What separates slow- digesting carbs from fast-digesting carbs is their glycemic index score. What is the glycemic index? The glycemic index (GI) rates different foods by how quickly they release glucose into the bloodstream. The higher the GI score, the faster the carbs are converted to sugar. Any carb with a GI score over 70 is considered a high-GI food (fast-digesting carb). An average score ranges from 56 to 69. However, only slow-digesting carbs have a GI score below 55. Fast-Digesting Carbs to Avoid The goal is to consume carbs that will keep you feeling full longer and not lead BAKED SALMON WITH GARLIC AND LEMON
to rapidly increasing blood sugar levels. In order to do so, you should avoid the following fast-digesting carbs: • Candy • Cake • Soft drinks and juices (with added sugar) • White rice • White bread • Ice cream • Most breakfast cereals • Sugar Slow-Digesting Carbs to Consume To feel less hungry, try eating more low- GI foods, such as: • Leafy vegetables • Tomatoes • Nuts • Whole- wheat pasta • Brown rice • Quinoa • Oats • Legumes • Fresh fruits Incorporating more slow-digesting carbs into your diet will help with weight management and controlling your blood sugar. But you should also be aware that you’re consuming a well-balanced diet!
TAKE A BREAK! Carbs have long been a villain when it comes to trending diets, but are all carbohydrates truly bad for you? The food pyramid doesn’t lie; we all need carbs for sufficient energy. However, some carbs are better than others. The difference is that some are slow- digesting carbs while others are fast‑digesting carbs. Carbs turn into glucose (sugar), but some break down faster than others and can cause quick blood sugar spikes.
Prepare to tantalize your taste buds with a zesty dish that combines salmon with the vibrant flavors of garlic and lemon!
INGREDIENTS
• 2 lbs salmon fillets • 4 cloves garlic, minced • Juice of 2 lemons • 2 tbsp olive oil
• 1 tsp dried oregano • 1 tsp dried thyme • Salt and pepper, to taste
DIRECTIONS
1. Preheat oven to 375 F. 2. Line a baking dish with parchment paper. Place the salmon fillets on the baking dish. 3. In a small bowl, mix together the garlic, lemon juice, olive oil, oregano, thyme, salt, and pepper. Pour the mixture over the salmon. 4. Bake for 15–20 minutes or until the salmon is cooked through. Serve and enjoy!
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1. Accountability for Success Starts Here 2. 4 Fascinating Facts About the Human Body Revealed Elevate Your Fitness With Joint- Friendly Workouts 3. The Science Behind Slow- and Fast- Digesting Carbs Baked Salmon With Garlic and Lemon 4. A Health Secret From Chris Hemsworth INSIDE THIS ISSUE
READY TO TAKE THE ICY PLUNGE? Why Hollywood Stars Use This Unique Recovery Tool
Enhances Emotional and Mental Well-Being Cold-water immersion has also been credited with offering emotional and mental benefits. While the research is not exhaustive, many proponents attest to improved mood and
Want to look like an A-list Celebrity? Then you should know one of their health
and beauty tricks for staying in shape — taking ice baths. Big names like Chris
Hemsworth, Madonna, and Tom Cruise all take advantage of cold-water immersion. Here are five benefits this icy treatment provides. Reduces Muscle Soreness After a grueling workout, many people turn to ice baths or cold showers to ease sore muscles. Cold-water immersion shows promise in reducing delayed onset muscle soreness (DOMS) compared to passive interventions like rest or heat packs. Boosts Immune System A plethora of anecdotal evidence
mental clarity following a dip in cold water. Provides Anti-Inflammatory Effects
One of the critical assumptions about cold-water immersion is its ability to reduce inflammation, particularly in skeletal muscles. While human data are limited, many believe the practice may be effective for this purpose. Improves Metabolism While the science is still in its infancy, some evidence suggests that the body has to work harder to maintain its core temperature when exposed to cold water, potentially aiding in weight loss and metabolic function. More research is needed to substantiate many of these claims, but existing evidence makes a compelling case for the advantages of cold-water immersion. Whether for athletic recovery or general wellness, this practice may be worth adding to your routine.
supports the immune-boosting potential of cold-water immersion. People who regularly partake in cold swimming
often report that they “haven’t been ill” for extended periods.
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NEW YEAR, NEW YOU! IT’S TIME TO TAKE ACTION!
Over the years, clients have experienced the best overall life improvements by utilizing AT LEAST two of our services. For that reason, I’ve decided to offer you a little carrot. This month ONLY: Get $500 in credit toward OTHER Berman Inc. services when you purchase any package, including PT, Golf, or Wellness! This credit must be used toward a different specialty. For example, if you purchase a PT package, your $500 credit can be used toward Golf OR Wellness. Or, purchase a Wellness Package and get $500 in credit toward PT or Golf! You MUST mention this special offer! This is exclusively for our VIPs! Need a great gift idea? You can gift this $500 credit to somebody else! You just have to tell me, and the credit has to be used within 30 days. I can’t have a bunch of outstanding credit lying around!
Remember — If you’re not PROGRESSING, you are most definitely REGRESSING! Nothing alive on this planet “maintains,” so you’d better take advantage of this special offer before I change my mind!
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Food Sensitivities: What You Need to Know
January ... A time to refocus — time to invest in yourself. You may know all the ins and outs of “diets” and the “gym,” though I may have more food for thought — literally . Numerous tools for food and nutrition can promote overall health and well-being, but one you may not have seriously considered is food sensitivity testing. Why is it important to consider? Consuming foods we are allergic and sensitive to can create an inflammatory response in our body that promotes inflammation. This inflammation results in a series of events that ultimately break down the gut lining. When our gut lining breaks down, food particles pass through the gut, into your tissues, and your bloodstream. This causes further health complications. Want to know more? Let’s delve into this further and shed more light on how this can be an important tool for you to utilize when improving your health. What is it? A food sensitivity test is done via a skin prick test or a blood test and tests for different immune responses to numerous food antigens revealing your food allergies and sensitivities. Allergies and sensitivities are different , though they can cause the same symptoms. We use the Precision Point Diagnostics P88 Dietary Antigen Test at Berman Health and Wellness. It looks for four different immune responses to 88 of the most common foods we typically consume. The most common immune responses this reveals are food allergies and food sensitivities.
What is the difference between a food allergy and a food sensitivity? A food allergy is identified by the antibody Immunoglobulin E, or IgE. The immune system produces this antibody and causes an immediate response to a foreign substance. IgE symptoms, such as difficulty breathing, swelling, and hives, can be severe. Food allergy symptoms usually develop within a few minutes up to two hours after exposure. A food sensitivity is identified by the antibody Immunoglobulin G, or IgG, and can be a more subtle response to a food. Sometimes, you don’t even notice the reaction! Symptoms include fatigue, headache, nausea, hyperactivity, bloating, mood changes, and dark circles under the eyes. IgG symptoms typically occur within 3–72 hours after consuming the potential food antigen. Why is it important? As I mentioned earlier, constant exposure to your food sensitivities and allergies will cause an inflammatory reaction in your body. Over time, that inflammation hurts our gut lining, causing further reactions to foods we commonly eat and expose ourselves to. A lot of times, when we review the results with people we work with, they are surprised when seemingly random foods show up on their test results, foods they eat all the time. An example is salmon, known for containing anti-inflammatory omega-3 healthy fats. However, if the underlying cause is poor gut health, your foods may not be absorbed properly from the small intestine. Instead, they are entering your bloodstream and causing further reactions like bloating, headaches, and nausea. Over time, repeated exposure causes your body to react more aggressively, leading to more severe reactions. Is it right for you? Approximately 32 million people in the U.S. have food allergies. From our experience guiding hundreds of people through their food sensitivity results, we all have foods we are sensitive to, whether low, moderate, or high-level sensitivity. These can surface in different ways we may not realize. These sensitivities can be developed over time because of poor gut health. These symptoms include muscle aches, joint pain, headaches, or skin rashes. Any symptoms that may appear “random” may be due to a reaction to the foods you’re eating. The good part is that this can be reversed! If you are interested in learning more about this process and how we support you through it, reach out to us at 239‑431-0232, and let’s see if we’re a good fit for you!
–Jenni Berman PA-C, CPT, CNS, CICI OWNER, BERMAN HEALTH AND WELLNESS
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