Take a look at our December newsletter!
DECEMBER 2024
WWW.BERMANPT.COM | 239-431-0232
Measure and Report to Achieve Your Goals Plus, Exciting Holiday Surprises
It’s here! It’s here! December is finally here! Only a few more sleeps until Santa comes! Now that Stella is 4 years old, we are more excited than ever for Santa to come! Quick disclaimer — I’m writing this article way far in advance of December AND in advance of having our third baby, so by the time you’re reading this, we will have added a new baby to our family! To say that Jenni and I are over the moon is not even close to describing how excited we are and, more importantly, how excited Jenni is to finally be able to enjoy an adult beverage again! And let’s go ahead and put this on record — this will be the last child that Jenni births … If it were up to me, we’d have one or two more so TBD … With all this excitement, we are looking forward to this holiday season more than ever. Every year, we head up to Jacksonville to be with Jenni’s side of the family, which is filled with nieces and nephews of all ages, from 18 years old to our newborn. So, with this new addition, we will have nine total kids under one roof for our traditional Christmas Eve and Christmas morning festivities. Icing on the cake, I might even be able to sneak away for a few days after Santa comes to go hunting since Jenni will have plenty of family support with our kids! Speaking of lots of kids, thank you to everybody who reached out to congratulate us on our new family addition, and even more thanks to all those who reminded us just how much harder our lives will be with three kids as opposed to two … It’s almost as if we didn’t seriously think this through before “pulling the trigger.” The truth is that I grew up in a “broken home” with a “half” brother and sister who had their own mother. So, I never really knew what life was like as a single-family unit. It really was only a handful of times a year that all three of us siblings were all together. So, it really wasn’t until I met Jenni and her family that I really experienced what was possible with a more “traditional” family. Don’t get me wrong, I really enjoyed my childhood and it was full of love and support for all of us. I just really wanted a chance to do it differently, and having three kids was part of that plan. So, yes, we know we are moving
from man defense to zone defense and all the challenges that will accompany that switch! Of course, it won't be easy; however, by now you should know that Jenni and I really don’t like boring OR easy! Switching gears slightly, every December, I love reflecting back on the year both personally and professionally. It’s so easy to get caught up in the day-to-day that you forget about just how far you have progressed (or regressed), making it hard to get a good grasp on where you currently stand in relation to your goals. One of my favorite things that Jenni started doing for us both in January of this year was making us do monthly testing in the gym. It consists of max chin-ups to fatigue and then as many reps as possible in one-minute push-ups, leg lifts, and double-unders. Being able to see what my numbers were 12 months ago compared to where they are today is clear, objective data that I am, in fact, progressing and not regressing, which gives me even more momentum going into this new year, which will be my big 40 birthday! I tell you that, now during this holiday season, to encourage you to ask yourself: Have you objectively progressed this year? Are you physically stronger and more mobile today than you were 12 months ago? Are you taking less medication and pain meds, or are you still popping a few Advil before playing a round of golf or hitting the tennis/pickleball courts? Did you actually measure anything on a regular basis over this past year, or did you get caught up in the daily routine, and things kinda slipped away from you? Whatever your answer is, I will leave you with this concept I got from one of my business coaches:
Whatever gets measured improves, and whatever gets measured and reported on improves dramatically. All you have to do is be disciplined enough to keep consistent once the motivation inevitably wears off. Merry Christmas!
239-431-0232 • 1
Published by Newsletter Pro | www.NewsletterPro.com
Dad Jokes to the Rescue
UP YOUR PARENTING GAME WITH HUMOR
When you stop to think about it, humor is one of the most versatile tools in our lives. We can use humor to strengthen our relationships with friends, spouses, coworkers, and anyone else we regularly interact with. Humor gives us opportunities to laugh, which can put us in a better mood, reduce stress, and improve our overall mental health. Laughing can even help us overcome obstacles and get through difficult times. That said, we have another valuable use of humor many people might not consider: Humor can help you strengthen your bond with your children. In a recent study, researchers surveyed individuals about their childhood experiences with humor. Of those who responded, 80% said they had a positive relationship with their parents, and 55% stated that the people who raised them used humor in their parenting efforts. Nearly 72% of respondents agreed that humor could be an effective parenting tool, and almost 64% believed humor has the potential to provide more positive benefits than harm. In conclusion, the study found people viewed humorous parents more positively; they had stronger relationships with their adult kids and were perceived as more effective parents. While this study suggests a positive correlation between humor and better parental relationships, it’s worth noting that researchers only received responses from 312 individuals, most of whom were white males. The study is just a starting point for exploring humor as a parenting tool. Humor is subjective. What one person finds funny, another may not. When using humor while parenting, there’s a fine line you don’t
not getting a toy or tearing up the bathroom after you tried to brush their teeth, it can feel like nothing will fix the situation at that moment. Try to tickle their funny bone instead of getting mad and breaking out disciplinary actions. Playfully imitate their tantrum or use a silly voice to calm them down. There’s a good chance they’ll start laughing after one look at you, causing them to feel better and forget about their problem. Become the butt of the joke. If you’re trying to get a quick laugh out of one of your kids, do something to make yourself look ridiculous. Wear a funny hat, take a fake tumble to the floor, or act confused over simple requests. By doing this, you’re flipping the power balance, which, in turn, will make them laugh at the absurdity of the situation. Just don’t go too far and make yourself look like an imbecile, or your kids might get embarrassed or lose respect for you. Do not make fun of your kids, their passions, or their friends. You can poke fun at almost anything, but you should never make your kids the target of your humor. While it might make their siblings laugh, the long-term effects could be disastrous, especially if you continually mock them for the same behaviors. For example, let’s say your kid regularly chews with their mouth open. Instead of continually reminding them, you start to make fun of them. This could quickly lead to their becoming uncomfortable eating around anyone else and could even turn into a debilitating phobia. The point of humor in parenting is to bring you and your child closer together, but if you make them the target of your jokes, you’ll destroy the relationship.
want to cross, or your attempts may have the opposite effect. Let’s examine a few examples of the right and wrong ways to joke around with your kids. Use humor before conflict reaches a boiling point. It’s not uncommon for people to use humor to calm down tense situations. When your kids are throwing a tantrum in a store over
When done properly, humor can be a valuable asset to improving your relationship with your children and helping them view the world through different perspectives. So, go ahead and share that corny dad joke. Even if your kids groan at it now, they’ll likely come to appreciate your efforts in the future!
2 • www.bermanpt.com
Published by Newsletter Pro | www.NewsletterPro.com
DON’T FEAR THE FAT
Why Your Body Needs Omega-Packed Foods The word “fat” might sound like something to avoid on your wellness journey, but not all fats are created equal. Certain unsaturated fats are essential for keeping your heart strong, brain sharp, and energy levels steady. Knowing which fats to add to your plate can take your health goals to the next level. Get ready for a healthy serving of omega fats as we explore three of the best foods to fuel your body and improve your overall well-being. serving of dietary fiber. Add this green superstar to salads or toast to get
the nutrient booster you need to maintain weight, reduce heart disease risk, control blood sugar, and improve brain function.
Salmon Salmon is one of the best sources of omega fats and one of the most nutrient-rich foods you can find on the whole planet. Not only does it contain omega fats, which support a healthy nervous system, heart, and brain, but it also contains quality protein and multiple nutrients. By adding this tasty and popular fish to your plate, you can reap a wealth of benefits like lower cholesterol levels, healthy blood pressure, strong bones, improved brain function, and reduced risk of stroke, just to name a few. Avocado Avocados are a superfood, and while they are high in fat, they’re the good kind. This creamy and indulgent fruit also contains a high amount of vitamin E and provides a healthy
Nuts Nuts are heart-healthy snacks that provide protein, fiber, vitamins, antioxidants, and beneficial monounsaturated fats. When you incorporate these into your diet, your heart will benefit. Studies have found that nuts can help reduce the risk of diabetes and lower cholesterol levels. Almonds, pistachios, and walnuts are all wonderful options to try out. Just make sure you moderate how much you eat, as they are high in calories. These nutrient-packed foods taste great and provide essential benefits to keep your heart, brain, and body functioning at their best. So, next time you prepare your plate, don’t fear fats! Embrace the healthy ones that fuel your body.
TAKE A BREAK!
CHICKEN CAPRESE SALAD
INGREDIENTS • 1/3 cup balsamic vinegar • 2 tbsp extra-virgin olive oil • 2 tsp Dijon mustard • 1 tsp ground pepper • 2 1/2 tsp honey • 3/4 tsp salt, divided • 1/2 tsp Italian seasoning • 1/2 tsp garlic powder
Inspired by EatingWell.com
• 2 (8-oz) boneless, skinless chicken breasts, sliced • 8 cups coarsely chopped romaine lettuce • 1 lb grape tomatoes, halved • 1 (8-oz) container fresh small mozzarella cheese balls in water, drained • 1 cup fresh basil leaves
1. Whisk vinegar, olive oil, mustard, and pepper in a medium bowl. Transfer 6 tbsp of mixture to a smaller bowl and whisk in honey; set aside. 2. To mixture in the medium bowl, add 1/2 tsp salt, Italian seasoning, and garlic powder. Add chicken; toss to coat. Marinate for 30 minutes. 3. Coat a grill pan with oil. Over medium heat, add chicken and cook until grill marks appear on each side, about 5–7 minutes. Transfer to a plate; let stand for 5 minutes. 4. Arrange romaine, tomatoes, mozzarella, and basil on a large platter; sprinkle with salt. Top with the sliced chicken and drizzle with the honey mixture. DIRECTIONS
239-431-0232 • 3
Published by Newsletter Pro | www.NewsletterPro.com
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
501 Goodlette Road North, C-100 Naples, FL 34102 239-431-0232 | www.bermanpt.com Hours of Operation: Monday–Friday 8 a.m. to 5 p.m.
INSIDE THIS ISSUE
1.
Measure and Report to Achieve Your Goals
2.
Humor in the Parenting Playbook
3.
The Essential Fats You Need on Your Plate
Chicken Caprese Salad 4. Mix, Measure, and Make Memories
WHISKING UP FAMILY FUN Festive Kitchen Adventures — Kid Edition
Could your child be a future celebrity chef? Could your baby be a world-class baker in waiting? Help transform your toddlers or school-age kids into tiny tastemakers by following these three simple tips. Use your space as a skill zone. It takes more than just a love of food to make delicious meals and treats, as cooking and baking put all five senses to the test. Helping in the kitchen enables small children to heighten their awareness of smells, tastes, sounds, and textures while learning new words. Having them measure ingredients and pour them into bowls is an easy way to refine their motor skills, and your guidance behind the counter will encourage them to follow directions. If your kitchen companion is a baby, you can still involve them by describing the sights, sounds, and smells surrounding them and letting them touch some of the food — all great tools to assist in developing their connection to the world. Kid-proof your meal prep. Before taking your child on a culinary journey, check that their countertop travels won’t endanger them. It’s obviously a big no-no to rest a sharp knife on a cutting board that small hands can reach, but little things like toothpicks can also
pose a risk. If your small assistant is old enough to cut up ingredients, a plastic utensil will be less painful than steel if the blade misses its mark. Keep family flavors flowing. Want to give your elderly mom or dad a holiday surprise they’ll never forget? Present them with a meal based on one of their famous recipes that their grandkid(s) helped prepare! Holiday gatherings are great for sharing the details and delicacies that shaped your family’s history — and a wonderful opportunity to pass down those special traditions to the next generation. With the holidays upon us, now is a perfect time to introduce little ones to the joys of baking and cooking by turning your kitchen into a safe space for learning and bonding.
4 • www.bermanpt.com
Published by Newsletter Pro | www.NewsletterPro.com
TIS THE SEASON FOR GIVING And what could possibly be better than giving the gift of health OR a better golf swing? For that reason, we are offering a 20% added value on all Gift Certificates purchased now through Christmas! Give to others: Use this opportunity to finally get that friend or family member in to see us who you’ve been telling to come see us forever. Give to yourself: We all know that you do WAY too much for everybody else this time of year (and all year) and never fully put yourself first. Or give to both! You could purchase a gift card
for a friend or family member and take the added 20% bonus for yourself, it’s a win-win situation! So why wouldn’t you take advantage of this amazing offer?! It’s not like you’ll never need me again… and in this time of high inflation, this is your chance to catch a break! Merry Christmas and Happy Hanukkah to all, and to all, a good night!
WWW.BERMANPT.COM 239-431-0232
TOP TIPS FOR THE HOLIDAYS
My, oh my, December already! 2025 is right around the corner. How are you doing with PROGRESSING through the holidays (instead of regressing)? I am here today to share my top tips and tricks for maintaining a “simple” lifestyle through the holidays, maintaining a healthy protein intake, and feeling like the best version of yourself. 1. Start your day with 16 ounces of room-temperature water right away — get up (don’t press the snooze button!! Maybe that actually should have been number 1, but either way…) get out of bed, brush your teeth, take your morning supplements or medicines that need to be on an empty stomach, and then drink your 16 ounces of room-temperature water. 2. Start your day with protein — start with at least 20 grams of protein within two hours of waking up. Maybe this is before your workout or directly after. 3. Focus on 15–30 grams of protein every three hours during the day. Aim for 30 grams of protein at your meals and 15 grams of protein in between at your snacks — on average, every three hours during the day. 4. Make your protein shake the night before and store it in the fridge. Then shake it up and drink it. This might be your breakfast or it might be a snack.
6. LOAD UP ON THE VEGETABLES. Non-starchy carbohydrates such as your vegetables (that excludes potatoes, peas, and corn) are unlimited throughout your day and are not limited to before 2 p.m.
Cooked vegetables help to lower cholesterol, blood sugar, inflammation, and hunger!
7. One gallon of water. Aim for 1 gallon of water per day (as long as your kidneys and heart are healthy), and make sure you replace your electrolytes daily. In fact, make sure you are tracking and COUNTING your ounces of water. 8. Write down your food and drinks. Keep track of your “off” days and your “on” days. If you have holiday events, that is OKAY. Just make sure you are resetting the next day with a lean protein and vegetable-based day. Try to stay “on” 90% and “off” 10%. That is balance.
You will only stay accountable and true to this if you can actually see it written down. With writing things down — plan your meals ahead of time. Plan to use leftovers for lunch. Plan to have more flexibility on the weekends (Friday and Saturday) for events during the holiday. This can always be adjusted.
9. Understand your macronutrients. Understand the nutrient goals your body needs each day. Understand that you want to be in a range at the end of the week — so this gives you some flexibility day to day to have “off” days. 10. USE A COACH. Have someone to coach you, guide you, and hold you accountable other than yourself, your family, or a significant other.
P.S. The shakes you make have fewer calories and carbohydrates than the premade shakes you buy. Also, they are without any added oils — so they are actually better for you and can be just as convenient!
5. Keep your carbohydrates, such as fruit, bread, rice, quinoa, sweet potatoes, and pasta, before 2 p.m. If you know you are going to an event that night where you will indulge, stay lean during the day and enjoy your carbs at night, but as a general rule, keep your carbs before 2 p.m!
You can progress through the holidays! Ciao!
–Jenni Berman PA-C, ABAAHP, CPT, CNS
Page 1 Page 2 Page 3 Page 4 Page 5 Page 6Made with FlippingBook Ebook Creator