Take a look at our newsletter this month.
JULY 2021
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BEYOND JUST GETTING THE BALL FARTHER OFF THE TEE THE TRUE BENEFIT OF OUR GOLF PERFORMANCE SESSIONS
In last month’s newsletter, I let all of you know about how we’re pivoting to offering golf performance sessions at Berman PT, the reason being that many of our clients in the past have been golfers with back pain. This month, I want to touch on that again but elaborate a little bit more on the importance of the physical component of golf and on how improving your physical strength is crucial to improving your golf game and your life overall. Most of the time, when someone wants to improve their golf game, they go and buy the latest and greatest equipment or go to a golf pro to help improve their technique. However, to use the same analogy that I wrote in the last newsletter, these solutions are like taking an old ‘68 Mustang Fastback and giving it a fresh coat of paint and wax while completely ignoring the engine under the hood. The best method for ensuring that your car performs better and runs longer is by making sure the engine runs well. The same goes for our bodies. When our muscles run well, our bodies perform activities (like golf) better and help us live longer. Basically, I want to convey through these golf performance sessions that your physical fitness and your longevity are inherently connected. Improving your physical strength will strengthen your golf game as well as help you live longer. I’ve said it before: 50 squats a day keeps Jake Berman away. Keeping your muscles in working order is the most surefire way to keep your body from breaking down on you. Sure, our golf performance sessions will help you get the ball farther off the tee, but they will also improve the quality of your If you want to see what our Golf Performance Sessions are all about, this is the perfect month to do that. Throughout July, we’re making anyone’s first Golf Performance session FREE. That’s right — you don’t have to pay a dime to see if these sessions are right for you. Additionally, if you’ve already been participating in our Golf Performance session, you’ll get a free session for every referral that you send to our office that signs up! We hope to see you soon!
life in general because we work with you to strengthen your muscles. I had a new client call me a few months ago and tell me that the first thing she wanted to be able
to do was a burpee and to continue being able to do a burpee until she was 100 years old. She equated her physical ability with her longevity, and I agreed with her philosophy 100%. The people who live the longest and have the best quality of life are often the ones who are most physically in shape. So, with that in mind, even if you’re not doing our golf performance sessions, you can still improve your quality of life by improving the workability of your body’s engine — its muscles — through exercise. You just need to increase at least one of the following three factors every time you exercise: the number of sets, the number of reps, or the intensity of the workout. If you don’t increase at least one of these factors regularly in your exercise routine, it’s no longer exercise — it’s just work. So this month, my challenge to you is to change one of those three factors at least once a week. If you’re doing 50 squats a day in two sets, for example, up the number of reps to 60, up the number of sets so that you’re doing 3 sets of 20, or do all 50 squats in one set to up the intensity. I promise you, strengthening your muscles in this way will ensure that your engine will perform better when August rolls around. Also, if you’re interested in our Golf Performance Sessions, you should know that for this month only, you can get your
first session completely free! So come to our office and see how we can help you improve your golf game and your body’s longevity. Also, if you’ve already started coming to our Golf Performance Sessions and you refer someone else, you get a free session for every referral that signs up. We hope to see you soon! –Dr. Jake Berman
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STAY COOL THIS SUMMER EDUCATE YOURSELF ON HEAT-RELATED ILLNESSES
When thinking about extreme and deadly weather, most people conjure up images of massive tornadoes in the Midwest or hurricanes and flooding in the Southeast. But you might be surprised to learn that the deadliest extreme weather event is excessive heat. In fact, according to a study from the National Oceanic and Atmospheric Administration (NOAA), heat causes more deaths each year than floods, lightning, tornadoes, and hurricanes combined . Since 2020 was the second warmest year on record and all the other years in the top 10 have occurred since 2005, it’s time to wise up about heat-related illnesses. Heat-Related Illnesses and Risk Factors According to the Centers for Disease Control and Prevention (CDC), heat-related illnesses are caused by “exposure to extreme heat where the body becomes unable to properly cool, resulting in a rapid rise in body temperature.” There are several kinds of heat-related illnesses. The least severe are heat rashes, sunburn, and heat cramps, and the most serious are heat exhaustion and heat stroke. While anyone can experience these illnesses if they overexert themselves in hot weather, some groups are more at risk than others, including: • Children under the age of 4 and adults over the age of 65 • People with preexisting medical conditions, such as diabetes or heart disease
• People who are overweight • People taking certain kinds of medication • Individuals who are intoxicated or drink excessively
Symptoms to Watch Out For Both heat exhaustion and heat stroke have many of the same symptoms, including headaches, dizziness, nausea or vomiting, and passing out. But other symptoms help differentiate the two. Heat stroke victims will have hot, red skin that may be dry or damp, and they’ll likely have a fast, strong pulse. By contrast, victims of heat exhaustion will have cold, pale, and clammy skin and a fast but weak pulse. Heat stroke is a medical emergency requiring professional medical attention immediately. You should also seek medical help for anyone exhibiting the above symptoms who is also throwing up or whose symptoms are getting worse or last longer than one hour. For a complete list of symptoms and treatment for all heat-related illnesses, visit CDC.gov/ disasters/extremeheat/warning.html . Stay cool this summer and prevent heat-related illnesses by seeking shade or staying indoors on hot days, avoiding exerting yourself in the heat, and drinking plenty of water!
EAT LESS MEAT WITHOUT GOING MEATLESS
3 CELEBRITY CHEFS PROVE IT’S POSSIBLE AND DELICIOUS America is the land of the free and home of one of the world’s highest per capita meat-consuming cultures. While veganism and plant-based diets seem to be trending among celebrities from Beyonce to Bill Clinton, most Americans are not ready to relinquish their burgers and bacon entirely. A recent Gallup poll found that the percentage of Americans who identify as vegetarian or vegan has barely shifted in the last 20 years, holding steady at 5% and 3%, respectively. But two trends are starting to converge, making flexitarian diets — ones with plant-based and meatless meals — more appealing: The concern over high carbon emissions tied to meat production and the increased availability of plant-based meatless but meat-like options. Add that to the evidence of the negative health effects of consuming too much red meat, and shifting to a flexitarian diet starts to make a lot of sense. Who better to lead this shift in American eating habits than well-known chefs? These three celebrity chefs are proving that eating less meat doesn’t have to mean sacrificing flavor. Gordon Ramsay Ramsay has made jabs at the animal rights organization PETA and other characteristically brash comments against
vegetarianism in the past, but after judging on Vegan Celebrity MasterChef in 2018, Ramsay says he lost weight by eating five small flexitarian meals a day. He’s also started experimenting with plant-centric dishes like beet wellington, subbing the earthy root vegetable for traditional red meat. Jamie Oliver It’ll come as less of a surprise that Oliver has gone flexitarian and started incorporating more meatless meals into his diet. Oliver’s 2010 show “Food Revolution” took a peek behind American school lunches and sought to bring healthier fare to kids around the country. Oliver has since released a meat-free cookbook and says eating less meat has improved his sleep and is better for the planet. Martha Stewart Known for her cooking as well as her crafting, Stewart has been championing plant-based meals since 2013 when her vegetarian cookbook “Meatless” was published. Last year, she joined forces with the innovative plant-based meat substitute company Beyond Meat to help launch their new breakfast sausage line.
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THINK BEYOND THE KERNEL 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN
When it comes to snackability, it’s hard to beat popcorn. It’s easy to make, has a satisfying crunch, and allows for endless seasoning options. That’s what makes it the most popular snack food by volume. In the U.S., Americans consume a whopping 1.2 billion pounds of popcorn each year. But did you know that there are three whole-grain cousins to the kernel that are equally delicious when popped?
of a lack of familiarity or their long cook times. However, since popping them takes less than 10 minutes, it’s a great entry point to varying your whole-grain diet! The Benefits Whole grains are great sources of fiber and protein, and these three powerhouse grains really deliver. Fiber has been shown to help lower cholesterol, move waste through the digestive tract, and decrease the risk of forming blood clots that can lead to heart attack or strokes. Harvard School of Public Health also notes that whole grains can help stabilize blood sugar levels and may even protect against some cancers. That’s because they contain phytochemicals and essential minerals like magnesium, selenium, and copper. The Technique Are you ready to get popping? Cook’s Illustrated magazine suggests this simple technique for grains: In a medium saucepan, add 1 quart of boiling water to 1/2 cup of wheat berries, kamut, or spelt and simmer for 15 minutes; drain well and let dry for 15 minutes on paper towels. Heat 1 tsp of neutral, high-heat oil (vegetable or coconut oil works well) in a 10-inch skillet over medium heat. Add the 1/2 cup of grains and cook while stirring constantly about 6–8 minutes. The grains will pop and “jump” in the skillet, turn a deep golden brown, and smell delicious. When that happens and the popping slows or stops, you’ll know they’re done. Sprinkle with sea salt and let cool before snacking. Eating a diet rich in whole grains can support you on your journey to having better health. And popped kamut, spelt, and wheat berries prove that journey can also be delicious!
The Grains While most whole grains can be popped on the stove like popcorn, larger grains like wheat berries, spelt, and kamut are the ones that really shine with a satisfying popcorn-like crunch and a delicious nutty
flavor. Whole grains come with tons of health benefits, and there are many options to try, from well-known brown rice to the more obscure amaranth. But many people skip these grains because
MEXICAN CORN SALAD
TAKE A BREAK!
Inspired by JoCooks.com
INGREDIENTS
• 4 cups of fresh corn, cut from 5 cobs • 1 tbsp olive oil • 1/2 red bell pepper, chopped • 1/2 red onion, diced • 6 green onions, chopped • 1 jalapeno, diced • 1/2 avocado, cubed • 1/4 cup fresh-squeezed lime juice
• 1/2 tsp ground cumin • 1/2 tsp smoked paprika • Salt and pepper, to taste
• 2 tbsp sour cream • 2 tbsp mayonnaise
• 1/2 cup fresh cilantro, chopped • 1/2 cup cotija or feta cheese, crumbled
DIRECTIONS
1. In a cast-iron skillet over medium- high heat, add oil and corn. Cook, stirring occasionally, for 3–5 minutes or until corn starts to char. 2. Add the corn to a large bowl and let cool for 5 minutes, then add
the remaining ingredients and stir together until well combined. Taste and adjust seasoning. 3. The salad pairs well with grilled entrees and can be refrigerated in an airtight container for up to 4 days.
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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.
1. THE TRUE BENEFIT OF OUR GOLF PERFORMANCE SESSIONS 2. WHAT ARE HEAT-RELATED ILLNESSES? CELEBRITY CHEFS PROVE FLEXITARIANISM IS DELICIOUS 3. 3 WHOLE GRAINS YOU CAN EAT LIKE POPCORN MEXICAN CORN SALAD 4. KICKBOARD POOL EXERCISES INSIDE THIS ISSUE
Arms: Pushdowns Land lovers do pushups and water lovers do pushdowns. The principle behind both exercises is the same, but doing it in the water means less strain on your muscles. To perform the pushdown, stand in waist-deep water and hold your kickboard in front of you with your elbows bent and your hands shoulder-width apart. Keep your core muscles engaged as you push the board down into the water until your elbows are straight. Slowly bring the board back to the starting position. Do 2–3 cycles of 10 reps each. Legs: Flutter Kicks This exercise is great to do in the lap lane at the pool and is probably one you’ve seen before. Grip the top of the board (the round end) with both hands and extend your arms in front of you with the board on the surface of the water. Lift your hips so your body is horizontal and be sure to slide your shoulders down and engage your core as you start performing small kicks with your legs. Engage your thighs to power the kick and keep your knees slightly bent while your ankles remain relaxed. Abs and Hip Flexors: L Sit In shallow water that still allows you to float, lean your chest and outstretched arms over your kickboard. Keep your back straight and your legs at a 90-degree angle to create the L-shape this exercise is named after. Engaging your core muscles and keeping your back long, move your legs in tandem up toward the kickboard, then return slowly to the starting position. Do 2–3 sets of 10 reps.
THE HUMBLE KICKBOARD A POWERFUL POOL WORKOUT TOOL
If the heat of the summer is zapping your energy and motivation to exercise, it’s probably time to head to the pool to cool down and get moving without breaking a sweat. While swimming laps is a great low-impact exercise, there are many other ways to work out in the water. And there’s one humble, versatile, and widely available piece of equipment that can provide a full-body water workout: a foam kickboard. That’s right, those colorful kickboards you often see lined up poolside are perfect for elevating your aquatic workout. High-quality kickboards are made from foam that is both long-lasting and hygienic, but if you’re taking extra safety precautions and don’t want to use shared boards, they are also inexpensive to buy.
Here are three exercises to get you started!
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GET A GOLF PERFORMANCE SESSION ON US
If you still haven’t signed up for our Golf Performance Sessions, then July is your time to do it! That’s because for anyone who hasn’t signed up yet, the first session is completely FREE! Come experience how the Golf Performance Sessions can help you STRENGTHEN YOUR MUSCLES without spending a dime. If you’ve already signed up for our Golf Performance Sessions, don’t worry — there’s a way you can get a free session too! For every friend or family member you refer to Berman PT for a session who signs up, you’ll get a session free of charge! We’re on a mission to help the people of our community live longer, healthier lives. For any questions about our Golf Performance sessions, call 239-431-0232 or contact us through our website at BermanPT.com.
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