Take a look at our February newsletter!
FEBRUARY 2024
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30 Minutes Every 30 Days: Your Key to Success in 2024
somebody is gonna have to protect Stella once they both move away to Gainesville for college, right? But in all seriousness, Jenni and I are on top of the world parenting these girls and I wouldn’t change it for anything. The amount of personal growth I’ve experienced over the past four years has been exponentially greater than any other period in my life. And I can’t believe I just said four years! Stella is going to be 4 years old this April! How in the world does it fly by so fast?! It seems like it was just last month when we were isolated from our family and friends when our first newborn was in the ICU, and I was wondering what in the heck we signed up for! In hindsight, that was a cakewalk compared to what was to come! Sleepless nights, blowouts in the car seat in the middle of a 6-hour road trip, sick days without any coverage when you have a completely packed schedule, and on and on and on. I know all of you parents out there can relate! I started this message out a little intensely because I want you to know I truly care about you. I want you to progress, not regress, and the ONLY way for that to happen on this planet is through consistent coaching. Please don’t wait for the check engine light to come on or, even worse, for the engine to start making a noise before giving me a call. Thirty minutes every 30 days will be the BEST return on any investment you’ll ever make, guaranteed, because it’s for
Alright, a month down and only 11 more to go to complete/achieve your 2024 New Year’s Resolutions successfully! I know you haven’t already slowed down OR given up, right? Well, if you are experiencing decreased motivation toward achieving your goals, you are not alone. Studies have shown that, on average, 80% of New Year’s resolutions fail by February and only 8% actually make it through the year. However, on the flip side, an overwhelming 93% of health resolutions are ACHIEVED when signing up with the Berman Inc. team! I wanted to start this month’s newsletter with that explanation because I see three things happen every single year in January. 1. 75% of people get excited about getting in shape, buy a gym membership, go seven times in January and then quit. 2. 20% of people see how hard it is to achieve their goal by February and decide to significantly modify it, then give up by Valentine’s Day. 3. There’s always 5% of the New Year’s Resolutioners who try it on their own for the first month, realize they can’t do it on their own but truly want to minimize the chances of failure, then actually decide to commit to hiring a coach (aka the Bermans!). Statistically speaking, at least 83% of you reading this right now are NOT performing at 100%, but you’re performing just well enough to justify
not calling me and asking for help. I know that statistic is conservative and accurate because I know who’s on this mailing list, and at least 83% of you haven’t been in to see us in the past 30 days. Remember, if I can’t stay in 100% perfect form and need to have coaching every month, what makes you think you can stay in 100% perfect form on your own? I’m opening this month’s newsletter slightly caustic because I want you to know that if you are on this mailing list, you are part of the elite group of Berman Inc. customers. I really want you to take this seriously and schedule regular checkups with us. Thirty minutes a month could mean the difference between a sudden, serious breakdown that sets you back 6–12 months or smooth sailing throughout the year. You’ve already made so much progress. Why wouldn’t you want to maintain PROGRESS and MAXIMIZE the return on your investment?! Lastly, I’ll say that 30 minutes every 30 days is equivalent to brushing your teeth twice a day! Anything less is … In other news, Stella and Vera are doing amazing! Stella loves how mobile and interactive Vera is becoming (sometimes to a fault!). But it’s quite obvious why the second-born is usually much tougher than the first! Watching Stella be less than gentle with Vera reminds me why my younger brother was always so much tougher than me. So, whenever I feel the need to step in, I have to remind myself that this is for her (Vera’s) own good! I mean,
your health! Cheers, Berman Inc. Family!
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From Stray Dog to Nursing Home Hero SCOUT’S HEARTWARMING TALE
A heartwarming story unfolded about an hour north of Traverse City, Michigan. It’s the tale of Scout, an adventurous dog whose journey from an abandoned stray to a beloved companion showcases the love our furry friends have for us. Scout’s story began as a frequent escapee from Antrim County Animal Control. Scout constantly “slipped the leash” and traveled to the same location after all his escapes: the Meadow Brook Medical Care Facility. Every time he escaped, Scout crossed a highway, jumped a 10-foot chain link fence and a 6-foot privacy fence, and slipped in the front door to sleep on his couch in the lobby. The nurses at Meadow Brook had to make a choice after Scout reappeared in their lobby for the third time. And after recognizing the patients
wanted Scout around just as much as he wanted to be there, they happily took him in. After giving him a check-up, it was clear Scout had not lived the easiest life before finding his way to Meadow Brook. No one knows where he came from before escaping animal control for the first time, what his original name was, or the exact abuse he suffered before finding his forever home. Scout flinches at loud sounds and has round pellets, likely buckshot or BBs, lodged in his face. But despite his past, Scout openly cares for and protects the residents of Meadow Brook. Scout now patrols Meadow Brook, visiting the residents as often as possible. Whenever someone is having a rough day, whether it’s because a friend forgot to visit or their health is acting up, Scout
is there to ease their woes with a damp nose poking for affection and a doggy smile on his face. “He makes a good nursing home dog,” Stephanie Elsey, the facility’s clinical care coordinator, said. “He knows his job, and he’s good at what he does.” Scout’s journey from a shelter’s uncertainty to a beloved member of the Meadow Brook community is more than just a happy tale. It’s a reminder of life’s unexpected joys and the incredible, healing bond between humans and animals.
CHOOSING THE RIGHT PILLOW FOR A PAIN-FREE MORNING
Stomach Sleepers: The Flatter, the Better Stomach sleeping is generally not recommended due to the strain it puts on your neck and back. However, if this is your preferred position, choose a flat or no pillow. This helps keep your neck as straight as possible. A soft down pillow or a thin memory foam can work wonders in providing just the right amount of comfort without compromising your neck’s position. If you’re unhappy with your sleep position, gradually shift your sleep position. For instance, if you’re a stomach sleeper, try moving to side sleeping with body pillows for support. Remember, changing habits takes time, and comfort is the key to a good night’s sleep. Your pillow plays a pivotal role in ensuring a pain-free wake-up call. Choosing the right one for your sleeping position enhances your sleep quality and invests in your neck’s long- term health. Say goodbye to those pesky neck pains and unwelcome headaches, and embrace mornings filled with pain-free vitality.
Waking up with a stiff neck or a throbbing headache is the worst way to start your day. Often, the culprit is as simple as the pillow you rest your head on. Choosing the right pillow based on your sleeping position is not just about comfort but also neck health and sleep quality. Here are three options for your best pillow based on how you sleep.
Back Sleepers: A Balancing Act Back sleepers need a pillow that supports the natural curve of their neck. A too-high pillow can strain neck muscles, while a too-flat one can cause your head to fall back, both leading to morning discomfort. Ideally, a medium-thick pillow, preferably memory foam, works best. It cradles your head and neck, providing a balanced alignment. Side Sleepers: Height Matters Side sleepers have a larger gap to fill between their head and the mattress. A firm, high pillow is essential to align your head and neck with your
spine. Memory foam or a high-fill down pillow are excellent choices as they conform to the shape of your neck and head, ensuring optimal support.
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Supercharge Your Health With These 4 Nutrient-Rich Foods
Fish Fish are naturally low in fat and high in protein. They also have omega-3 fatty acids, which are hugely important for cell function, especially cells in your eyes and brain. Studies have shown benefits in preventing cardiovascular disease. Some good fish options are sardines, mackerel, salmon, trout, and tuna. Berries Berries are delicious, packed with natural sugars, plus high in fiber and antioxidants. They are a great snack on their own and make a great addition to cereal, oatmeal, and yogurt. You can add common berries like blueberries, strawberries, and raspberries or exotic options like goji or gooseberries. Dark Leafy Greens Dark leafy greens include chard, collard greens, kale, and spinach. Leafy greens are high in fiber and various vitamins and minerals, including calcium, vitamin C, and vitamin A. MARRY ME CHICKEN Inspired by HealthyLittlePeach.com
TAKE A BREAK! Here are four healthy, nutrient-rich options, but before making any significant dietary changes, consult your physician or health practitioner. provide all of the nutrients a healthy person needs, many foods are high in nutrients you can and should eat to improve your diet. We’ve all heard the term superfood, but what does it really mean? It’s often used in clickbait articles and referenced by dietitians and nutritionists. Articles with titles like “The 10 Superfoods to Supercharge Your Metabolism” and “Superfoods You Need to Eat” are everywhere. Unfortunately, the term “superfood” is marketing fluff, with no agreed-upon official definition among dietitians. However, superfoods have generally come to mean foods rich in vitamins and minerals that may have myriad health benefits. While there is no single food that can adequately
Legumes Like the children’s rhyme says, beans are a magical fruit. They are high in fiber, minerals, and vitamins. They have also been shown to lower the risk of heart disease. Many types of beans exist: soy, kidney, butter, red, black, and chickpea and can be used in many dishes like chili to add necessary fiber. Many foods provide the nutrition and health benefits you need to live a long, healthy life. Try incorporating some of these foods into your meals for a more balanced and nutritious diet.
INGREDIENTS
• 3 boneless chicken breasts • 1 tsp salt and pepper • 1 tbsp olive oil • 3 cloves garlic, minced • 1 cup chicken broth
• 1/2 cup heavy cream • 3/4 cup sun-dried tomatoes • 1 tsp dried oregano • 1/2 tsp red pepper flakes
DIRECTIONS
1. Season chicken with salt and pepper. In a skillet over high heat, add olive oil and allow it to heat up. Then add chicken. 2. Let cook for 6 minutes or until golden brown. Repeat on the other side. Remove cooked chicken to a plate and set aside. 3. Reduce heat to medium and add minced garlic, broth, and heavy cream to the skillet. Stir sauce for 1 minute. 4. Add sun-dried tomatoes, oregano, and red pepper flakes to the mixture. 5. Bring sauce to a simmer, then reduce heat to medium-low. Add chicken back to the skillet, coating each side. Cook until chicken reaches 165 F.
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1. 30 Minutes Every 30 Days for Success! 2. Michigan’s Stray With the Biggest Heart The Secret to Pain-Free Mornings 3. These ‘Superfoods’ Supercharge Your Health Marry Me Chicken 4. Natural Over Perfect INSIDE THIS ISSUE
The Art of Graceful Maturing ICONS WHO REJECT ARTIFICIAL YOUTH
Helen Mirren: Advocate for Authentic Beauty Dame Helen Mirren, with her captivating presence, is a beacon of authentic aging. Mirren has openly criticized the pressure to undergo cosmetic procedures, advocating for a more natural approach to aging. Her fearless fashion choices and selection of film roles that celebrate her mature charm highlight her commitment to aging gracefully and naturally. Samuel L. Jackson: Embracing Wisdom Samuel L. Jackson, known for his powerful on-screen presence, has also spoken against the trend of cosmetic alterations in favor of aging naturally. He views the experience and wisdom gained over the years as invaluable, choosing to focus on these qualities rather than altering his appearance. Jackson’s distinctive style makes him an inspiring figure for natural aging. These stars, through their examples, promote a refreshing perspective on aging. They exemplify the beauty of growing older without artificial intervention, embracing each wrinkle as a testament to their journey. In doing so, they inspire a shift toward a culture that values natural aging, viewing each passing year not as a challenge to combat but as an achievement to celebrate.
In a world captivated by the illusion of
perpetual youth, several celebrated personalities stand out for their admirable approach to maturing naturally.
These individuals not only embrace their advancing years with dignity but also advocate against relying on artificial methods to maintain a
Photo credit: Wikimedia commons, Flickr, Dick Thomas Johnson
youthful appearance.
Meryl Streep: The Unaltered Legend Meryl Streep, one of the greatest film actors of all time, has always approached her life stages openly and honestly. She has been vocal about her decision to avoid cosmetic alterations, preferring to age gracefully. Streep’s career, marked by roles that celebrate her evolving persona, reflects her respect for the natural process of aging. Her appearance at events, showcasing her elegant, unaltered features, reinforces her stance against the trend of cosmetic enhancements in Hollywood.
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ROSES ARE RED, VIOLETS ARE BLUE, HERE’S A SWEET DEAL JUST FOR YOU!
Hallmark expects an estimated $12 billion in sales this Valentine’s Day, so I figured I would jump on the romance bandwagon and offer up some captivating deals for you and your sweetheart! For the entire month of February, an additional 15% BONUS will be added to any package OR gift card purchase! This is the perfect gift for your loved one this Valentine’s Day! Simply purchase a GIFT CARD for them, and they’ll get an additional 15% BONUS! There’s more! If you recently purchased a package and have “plenty of credits,” add an extra $500 or $1,000 to your account and take advantage of this 15% BONUS! Use it as your “gift-giving fund” for that special someone who will greatly benefit from our services. Don’t miss out! This deal will only last as long as supplies last! Call 239-431-0232 or email DrBerman@bermanpt.com TODAY!!
$500 + $75
$1,000 + $150
$3,000 + $450
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TESTOSTERONE AND THE NATURAL APPROACH
Testosterone. When you hear that, what do you think? A lot of people think, “Men.” Testosterone, however, affects everyone. Testosterone is extremely important for men and women. The optimal level, though, is not the same for men and women. Just Like Goldilocks... Testosterone is produced by the testicles in males and ovaries in females. Testosterone is a lot like the Goldilocks of hormones. Testosterone levels can get too high and too low in both males and females. It is very important for the testosterone levels to be just right for optimization in both genders. Another hormone affects testosterone production and efficacy. This is the DHEA level — dehydroepiandrosterone. DHEA is produced by the adrenal glands (the glands that sit just above our kidneys). DHEA is responsible for converting estrogen to testosterone. If DHEA levels are not optimal, it is likely that testosterone levels will not be optimal. These levels can be checked via blood testing. Testosterone levels should be naturally higher in men than in women. In women, though, it is important that testosterone levels are not too low, either. Symptoms of Low Testosterone Levels in Men and Women • Fatigue • Poor Sleep
• Increasing Protein Intake
* Increasing protein intake on a daily basis will help to improve blood sugar stability. * Increasing protein intake on a daily basis will also help to improve DHEA levels and testosterone production in men and women. * Lean Protein every 2–3 hours is recommended. • Total Protein intake is patient-specific.
• Reduce Simple Carbohydrate Intake
* Simple carbohydrates include rice, potatoes, pasta, beans, corn, peas, bread, pastries, sugar, soda, juice, and candy. * Fruit is also considered sugar and should be consumed in moderation. * Always pair carbohydrates with protein.
• Increase Strength Training Exercise
* It is important to aim for 30 minutes of strength training exercise five days per week (in addition to 20 minutes of cardiovascular training five days per week).
• Optimize Cortisol Levels
* Cortisol is a stress hormone that can affect blood sugar stability, hormone production, and hormone utilization. * Notice I said optimize cortisol levels and not normalize. Optimal and normal are not the same!
• Low Libido • Osteoporosis risk • Poor Memory
• Low Muscle Mass • Increased Fat Mass
• Increase Hydration
Symptoms of Low Testosterone Levels in Men • Erectile Dysfunction • Decreased growth in height
* A general recommendation is 80–128 ounces of water per day with proper electrolyte replacement. * Water intake recommendations can differ depending on medical history, kidney function, medications, heart function, and more. This should be discussed with a medical provider.
• Poor development of testes or penis
When testosterone levels are too high in males or females, one may notice increased acne and mood swings. In women, high testosterone levels can cause excess body hair or facial hair (hirsutism), abnormal menstrual cycles, deep voice, or balding at the hairline. In women, high testosterone levels can lead to polycystic ovary syndrome. Oftentimes, testosterone levels are elevated in women due to progesterone dominance, abnormal blood sugar levels, or insulin resistance, though there can be other causes. How do we FIX this?! Improving testosterone levels in men and women can be done through natural approaches most of the time. There are times, however, when testosterone replacement is necessary. Let’s look at the ways we target testosterone levels from a natural approach. This goes for men AND women. • Improving and normalizing blood sugar levels must be the first thing to look at. It is very important to see: * Fasting blood sugar levels below 100 * Hemoglobin A1c (or the average of the blood sugar over 90 days) at 5.4% or below * Insulin level below 6 * Triglyceride level below 100 * HDL (good cholesterol) above 55 for women and above 45 for men
• Improve DHEA and Progesterone Levels in Men and Women
* Most of the time this can be done with dietary changes, though other interventions may be considered.
• Tribulus
* This is a natural supplement occasionally used in our practice (in addition to dietary changes and functional medicine approaches) to improve testosterone levels. TAKE IT ONE STEP FURTHER If you really want to know more about your hormone levels, we can do blood testing to provide more answers! With that, Berman Health and Wellness can utilize your results to not only analyze your results but also give you the proper recommendations for the right foods for your body, the right balance of nutrients, and proper supplementation to improve your levels and symptoms. Call 239-431-0232 to ask me more!
–Jenni Berman PA-C, CPT, CNS, CICI OWNER, BERMAN HEALTH AND WELLNESS
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