Check out our July newsletter!
JULY 2025
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July Is Here and It’s Heating Up!
Why We’re Shifting Gears at the Clinic On a professional note, I wanted to share something exciting we’ve been leaning into here at the office: regenerative and longevity-focused treatments. As many of you know, we’ve had Shockwave therapy in the office for over a year now, which helps accelerate healing in soft tissues like tendons and ligaments. But we’ve just added a brand- new piece of technology: STIMPOD. This thing is unlike anything else on the market. It’s the only device that uses a specific type of patented waveform that jumpstarts nerve regeneration. And I mean that literally — patients dealing with chronic nerve pain or neuropathy are getting results that even surprise me. I’m talking major improvements after just one session in people who’ve been struggling with nerve issues for years. The best part? Both Shockwave and STIMPOD are non-invasive, pain-free, and take less than 10 minutes. People are walking out of here saying they feel more youthful, more connected to their body, and more capable of doing the things they love. Keep Moving or Start Rusting The whole reason I’m shifting more toward these regenerative therapies is simple: You just have to keep moving. Study after study — especially the research on “Blue Zones” (places in the world where people live the longest) — points to one undeniable truth: The people who move the most and move with purpose … live the longest and live the best. It’s not about extreme workouts or running marathons. It’s
I’m writing this the day after we got back from our annual family trip to Jamaica — and oh man, what a success it was! This was our first time doing a full trip as a family of five, completely solo — no friends, no extended family, just us. We weren’t totally sure how it was going to play out, but after all was said and done, it turned out to be one of the best trips we’ve ever taken. Let me tell you — Stella and Vera have officially turned into fish. This trip marked a major milestone for Stella: She was able to dive down to the bottom of the pool and pick up toys all by herself for the first time ever! And, of course, little sister Vera was watching and had to give it a shot, too. She needed a little help from me to stay underwater, but once she was down there, she was army-crawling across the pool floor like a champ — at just 2 years old! I couldn’t believe how naturally she held her breath and handled herself under the water. Honestly … she might even beat Stella to catching her first lobster down in the Keys! We also made a trip to Dunn’s River Falls, where we officially christened Walker as a self-proclaimed Jamerican . Now all three of our kids have pictures being dunked into the chilly waters, and they loved every second of it. We wrapped the trip up with another visit to the Blue Hole Spring, which, if you ever find yourself near Ocho Rios, is a must-see. It’s still off the beaten path enough that the big tour buses don’t swarm it, and it’s absolutely gorgeous. While you’re there, make sure you find Calvin — he’s the local jerk chicken master. Hands down the best I’ve ever had. Tell him I sent you!
about consistency and daily activity. Whether it’s walking to the garden, getting on the floor with your grandkids, or picking up toys from the bottom of the pool — movement is life. That’s what Shockwave and STIMPOD help with: keeping your body moving, keeping your nerves firing, and keeping you active without surgery, pills, or downtime. So, if you haven’t tried either one yet, I’m offering free taster sessions this month — but only for a limited time. You know me ... I might change my mind. So, don’t wait — just give us a call and let’s get you booked. Final Thought I’ll leave you with one of my favorite sayings: “He who rests, rots.” That couldn’t be truer in today’s world full of screens and sitting. So, don’t slow down. And if something’s getting in your way — CALL ME. That’s what I’m here for.
Wishing you a July full of movement, joy, and maybe even a little jerk chicken.
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FROM PLATE TO WELL-BEING THE IMPACT OF FIBER ON DIGESTIVE HEALTH
Have you taken your fiber today?
subsequent crashes at bay. This can be particularly beneficial for people managing diabetes or prediabetes. Heart Health Hero Fiber is believed to reduce blood pressure and inflammation and lower the chance of heart disease. It also helps lower cholesterol levels by binding with fat and sugar molecules, preventing their absorption and flushing them out of your system. Weight Management Fiber-rich meals add bulk to your diet without adding calories, leaving you feeling satisfied longer. This feeling of fullness can help reduce snacking and overeating, which is key to maintaining a healthy weight. Digestive Health The most well-known benefit of fiber is likely its ability to keep things moving in the digestive
tract. Adequate fiber helps prevent constipation and promotes regular bowel movements, which is key for expelling toxins in the body. How to increase fiber in your diet. Increase your intake by including a variety of fruits, vegetables, whole grains, and legumes in your meals. • Fruits and Vegetables: Apples, berries, oranges, and pears, along with carrots, beets, and broccoli, are all fiber-filled. • Legumes and Nuts: Beans, chickpeas, lentils, as well as cashews and almonds are excellent sources of fiber and also pack a protein punch. • Whole Grains: Swap out white bread and regular pasta for whole-grain versions, or try grains like quinoa, brown rice, and oats.
If you’re looking to boost your health naturally, fiber is your best friend. According to the Dietary Guidelines for Americans 2020–2025, the amount of fiber adults require varies by age and gender, which is why a balanced diet is so important. Medical experts recommend that men ages 19–50 consume 31–34 grams daily, while those older than 50 should aim for 28 grams daily. Women ages 19–50 should have 25–28 grams daily, and those over 50 need about 22 grams. Why fiber? Fiber may seem like just another dietary requirement, but its benefits extend far beyond the obvious. Blood Sugar Control Fiber-rich foods help slow down the absorption of sugar, keeping spikes and
Fix Your Home Office Fatigue Simple Tweaks to Boost Comfort and Focus
connect an external keyboard to support better alignment. This simple adjustment can do wonders for your back and neck. Next, take a look at your chair. If it’s a repurposed kitchen or living room chair, it’s probably not offering the back support you need. Big box stores offer affordable office chairs, but you can also improve what you have if you’re on a tight budget. A cushion or rolled towel behind your back adds support, and a small footrest or box under your feet can reduce pressure on your legs. Move more, strain less. Even the best chair won’t help much if you sit in it all day without a break. Often, the key to staying comfortable while working from home is movement. Set reminders to get up and stretch or take a short walk regularly throughout
the day. Shifting from a seated to a standing work position can also improve circulation and reduce tension. Eye strain is another common issue, especially for people working on screens all day. Practicing the 20-20-20 rule can help. Every 20 minutes, look at something 20 feet away for 20 seconds. This gives your eyes a break while shifting your posture. Don’t overlook the importance of good lighting, either. Poor lighting causes eye strain and headaches. Working in natural light is ideal, but a quality table lamp with soft, even lighting is the next best thing. With these easy adjustments, you can create a workspace that works with you instead of against you. Once you do, it becomes easier to stay focused and energized during your workday.
Many people work remotely these days, making a home office a necessity. If your work setup was thrown together quickly, you’re not alone. While kitchen tables, living room chairs, and makeshift laptop stands work fine as temporary solutions, they’re not great for long-term use. Over time, the little discomforts add up, and you need to make changes. Fortunately, a few simple, affordable adjustments can be very helpful. Start with the basics. If you work on a laptop, it’s probably sitting too low. This can lead to poor posture and neck strain, but there’s an easy fix. Prop the laptop on a stack of books or an inexpensive stand and
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Bone Facts You’ve Likely Never Heard THE SECRETS OF OUR SKELETONS REVEALED
Our bodies are made up of bones and joints that we rarely acknowledge unless we feel pain or are recovering from an injury. We have no reason to worry about them when we can move comfortably, but that doesn’t mean they’re unimportant. Without bones, we would be squishy blobs on the ground, unable to move, eat, speak, or do anything else. Let’s explore three lesser-known facts about our skeletons, no bones about it! We have fewer bones now than we had as children. Humans are born with 275–300 bones, the malleable framework for our tiny infant bodies, but that drops to 206 bones once we reach adulthood. Where did they go? Childbirth requires flexible membranes, and hard, sturdy bones would make the process painful for any expectant mother. Many baby bones are nothing more than cartilage, and as we grow, our bones fuse and harden through ossification, leaving us with around 100 fewer bones. However, bone density and strength continue to change as we age. Stronger bones replace what we broke. Breaking a bone is a scary experience, regardless of age. Arm bones are the most commonly broken
among adults, making up nearly half of all cases, whereas collarbones are the most common for children. When you break a bone, you may believe it needs time to return to its original position and shape, but that’s not exactly how it works. Instead, blood vessels immediately form in the area of a broken bone to advance the healing process. After three weeks, collagen takes the place of the blood vessels, starts to harden, and keeps any broken pieces in place. Over time, the pieces fuse to form a new bone, often stronger than the original.
Male and female skeletons are similar. When you compare men’s and women’s skeletons, they share a few
characteristics. The femur is the longest and strongest bone, and the stapes in our middle ear is the smallest and lightest bone in both bodies. Both skeletons have 54 bones in the hands, fingers, and wrists. The only major difference is in the pelvis. A woman’s pelvis’s shape, size, and angle are optimally designed for childbirth.
CHEESY TOMATO-BASIL STUFFED CHICKEN
TAKE A BREAK!
Inspired by HalfBakedHarvest.com
INGREDIENTS • 4–6 boneless, skinless chicken breasts • 1/2 cup basil pesto • 1 cup shredded mozzarella cheese • 1/3 cup oil-packed sun- dried tomatoes (separate oil and tomatoes) • 2–3 tbsp sun-dried tomato oil • 2 cups cherry tomatoes, divided • 2 cloves garlic, smashed • 2 tbsp balsamic vinegar
DIRECTIONS
1. Preheat oven to 425 F. 2. Slice chicken down the middle horizontally; (not cutting all the way through). 3. Spread pesto inside filleted chicken, then stuff with cheese and tomatoes before closing chicken, covering filling. 4. Place chicken in a large oven-safe skillet. Drizzle with oil. 5. Set the skillet over medium heat; cook 5 minutes. 6. Add 1 1/2 cups tomatoes, garlic, balsamic vinegar, and season with chili flakes. Cook 2–3 minutes, then remove from heat. 7. Bake in oven for 7–10 minutes until chicken is cooked through and tomatoes burst. 8. Toss remaining 1/2 cup tomatoes with basil, thyme, salt, and pepper. 9. Serve the chicken topped with fresh tomatoes.
• Chili flakes, to taste • 1/4 cup fresh basil, chopped
• 1 tbsp fresh thyme leaves • Salt and pepper, to taste
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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.
July Is Here and It’s Heating Up!
2.
Fortify Your Health With Fiber
A Better Way to Work From Home
3.
How Our Bones Adapt, Heal, and Shape Us
Cheesy Tomato-Basil Stuffed Chicken
4.
Sip Your Way to Better Health
WHY YOUR MUG MIGHT BE THE KEY TO FEELING GREAT Ready to steep yourself in the healing power of herbal The Tea on the Benefits of Tea
Black Tea If you want an energy boost, black tea might replace your morning cup of coffee. Robust and flavorful, this variety has high amounts of antioxidants called theaflavins and thearubigins, which support healthy cholesterol levels and the heart. Black tea can also reduce the risk of strokes, lower blood sugar levels, and provide focus without all the jitters. Chamomile Tea Sleep is crucial for your health, and you can sip your way to better Z’s with a cup of chamomile tea. This popular drink’s calming effects are thanks to its antioxidant properties — natural stress and inflammation reducers. Along with its well-known calming benefits, chamomile can soothe upset stomachs, protect against certain cancers, strengthen your immune system, and even improve your skin. (That’s what we call beauty sleep in a cup!) So, whether you’re brewing up energy, relaxation, or a health boost, tea has you covered, one sip at a time. Go ahead and grab your favorite mug, steep your favorite brew, and let the stress melt away!
drinks? We’re reading all the tea leaves on, well, tea! Whether you need a morning boost from a bold black tea, a stress- melting sip of chamomile, or a green tea glow-up for your immune system, there’s a brew for every mood. Let’s sip through the world of teas and explore the different varieties, their benefits, and why your kettle might be your new best friend on your health and wellness journey. Green Tea People have turned to green tea for centuries for its health benefits, hosting powerful antioxidants to support your
immune system. The natural catechins in these leaves protect cells in the body from damage and can even reduce inflammation. Green tea can also aid in weight loss, support healthy brain function, and reduce the risk of severe conditions like heart disease. Studies have found that this brew can also improve your oral health, manage blood sugar, and could add years to your life!
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Neuropathy and Nerve Pain!!! Never before in the history of nerve-related issues has there been anything as exciting as what we now have in the office! STIMPOD is a groundbreaking new technology that specializes in helping “reboot” your nerves, dramatically improving neuropathy and nerve- related issues! What’s best is that it’s noninvasive, pain-free, takes less than 10 minutes, and produces immediate results! Now that we have Shockwave, which specializes in soft tissue (muscles, tendons, ligaments) healing, and by adding STIMPOD, which specializes in nerve healing, we can help you feel better than you have in years! Most people are now describing a feeling of “youth” after one of these sessions. And think about it. What do you do if you start feeling younger again? You start moving more! So, if you’re interested in more information about how we can now help you ease neuropathy and nerve pain and feel younger again … Call or text me NOW to set up a FREE taster session!!! You don’t want to miss out on this, never in the history of “medicine” has there been anything this EASY and actually works!!! Let’s go!
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5 TIPS to Improve Your Wellness Today
I have been working in the Wellness, Weight Loss, Gut Health, and Hormone Industry for eight years now. I have been in the realm of fitness as a provider and instructor for 20 years now. I have been what most would consider an elite athlete for ALMOST 30 years. Some will say I bleed health and wellness. I just love it. I am always thinking about it, trying to improve it, or helping others with it. I am constantly thinking about how I can help someone simplify their lifestyle and journey to “fixing their autoimmune disease,” “improving their metabolism,” or “gaining quality of life back.” It is truly a passion. So, here they are — the FIVE SIMPLE tips that I have come up with to improve your wellness. These are not necessarily easy because they require work, though they are simple if you put a little focus, time, and energy into them. 1. Start your day with 16 ounces of room temperature water. Set your alarm, get up on the first alarm (do not be a snoozer), do something mindless for five minutes to get your day going (like make your bed or put the clean dishes away), then get into the kitchen and get a 16-ounce glass of water. DRINK IT. Just drink it quickly and get it done. Then, you can get your breakfast and your coffee. Starting your day with 16 ounces of water helps to stimulate the brain, metabolism, and detoxify your gut. It also gets 16 ounces out of the way within the first 10 minutes of being awake!! Then, proceed to aim for 100 ounces of water each day. • Dehydration decreases the metabolism by 30%. Make this easy change to boost your metabolism (and improve your brain, muscle, and gut function). 2. Focus on a lean source of protein every 2–3 hours throughout the day. This does not have to be an animal-based protein, as there are many types of protein that are not animal-based. It can be animal- based, though, which is totally okay (if it is lean, you are getting enough fiber, and you are drinking enough water)! Start your protein intake within an hour of waking, then every 2–3 hours throughout your day. • Protein every 2–3 hours will look like 20–30 grams of protein at your meals and 10–15
grams of protein at your snack for most individuals. This may vary based on your health, activity, or medications. • Protein throughout the day helps to improve glucose (blood sugar) stability, energy, sleep, muscle recovery, stress response, and much more! 3. Focus on a serving of cooked vegetables two times daily. Cooked vegetables (not only raw veggies and salads, ladies) help to reduce inflammation, cholesterol values, blood sugar, hunger, cravings, and improve bowel movements! • Focus on eating 2 cups of cooked vegetables two times per day! This can be with your eggs in the morning, with your protein at lunch, and/or with your protein at dinner! 4. Movement — how much are you moving? We do not need to be absolutely crazy about hours of movement or gym time. We just need to move our bodies. Can you start by walking 10 minutes after each meal? This is a perfect starting point. • If you are already active with formal exercise daily, I still encourage 10 minutes of walking or movement after each meal to help regulate your blood sugar and to utilize your fuel. 5. Talk to a specialist. The reason this is as important to me as it is vital to your health is to understand your vitamin levels (the right vitamins to be taking for your body and not wasting your money) and to ensure proper nutrition for YOUR GUT. What kind of fuel and food does your gut need? • Contact us today at 239-431-0232 or at BermanHealthAndWellness.com. What do you think? Have more questions? Want more answers? Email me so I can write a blog to answer your questions! Jenni@bermanwellness.com –Jenni Berman PA-C, ABAAHP, CPT, CNS
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