Take a look at our August newsletter!
AUGUST 2023
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SUMMER ADVENTURES AND TEAM EXPANSIONS Let’s Stay Motivated as Summer Winds Down!
August is here, and it’s warming up nicely, baby! I absolutely love this time of year, mainly because the weather is so predictable that we can actually plan boating and fishing trips with a high level of certainty that the seas will be favorable. This year, we’ll be taking the boat down to Islamorada the first week of August to try out the opening weekend of lobster season! I’ve historically avoided opening weekends due to the craziness. However, this year, it just so happens that the first day of the season is on a Sunday, so HOPEFULLY, that’ll help keep the boating traffic lower the first two or three days. After that trip, we only have one boating trip left for the year at the end of the month, our annual adults’ trip to Key West, which just happens to be our wedding anniversary. Talk about a win-win! As much as I truly enjoy that our kids do everything with us, having a long weekend with Jenni and other adult friends is really nice. It’s always hard to get Jenni away from the kids and on the boat to leave, but once we’re heading south and out of cell service, it’s game on, baby! Speaking of babies, Vera is growing like a weed and an absolute spitting image of Stella at that age. Some nights, Jenni and I play a game on the couch called “Guess who?” where one of us will find a photo of either Stella or Vera, take the surrounding context out, and see if the other can guess who it is. It’s pretty challenging sometimes! It’ll be really interesting to see how long these similarities last. If you know Jenni’s sister, Nikki, you
bandwagon, OR if you’ve just been delaying getting on in the first place, NOW is the time! Don’t wait for the holidays to get started because you’ll just use that as another excuse to say you’ll get started after the holidays. The next thing you know, it’s six months later and your condition has only gotten worse (how’s that for a nice subtle kick up the ass?!) And to keep the momentum of subtle kicks up the ass, what are YOU currently doing to avoid getting old? It’s been a while since I’ve explicitly called you out, so you’re welcome! What are you doing today, this week, and this month that will help you be stronger and more mobile tomorrow, next week, and next month? Can you write it down and objectify it? Are you actively measuring if you’re PROGRESSING or REGRESSING? Please read that last sentence again. Nothing stays the same; you’re either getting stronger or weaker, more mobile or less, progressing or regressing. Nothing alive on this planet stays the same. If it’s been longer than 30 days since you’ve seen us, I can say with 99.9% certainty that you are not doing your homework 100% correctly. I can say this because not even I can go longer than 30 days without requiring Jenni or somebody else on staff to correct my homework, taking it from 90% back to 100% correct. If I can’t do it, what chance do you have?! So, what’s your excuse for not wanting to be stronger and more mobile a year from now? Whatever you’re telling yourself, it better be good
know they look very similar and have been mistaken for twins many times throughout their lives. Sometimes, it’s simply amazing how genetics works. Moving on to the state of the union, we are super excited to welcome Katie, a nurse practitioner, to the Berman Inc. family! Katie has been working in GI for the past few years. After self- diagnosing and treating her own autoimmune disease holistically, she decided she wanted to go much deeper into the functional medicine world. Katie brings a whole new level of energy to the practice upstairs. I’m more than confident you’ll enjoy your sessions with her and leave feeling motivated and energized! So, if you’ve been looking for a reason to get back on the
because you’re gonna have to face the facts sooner or later!
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Why It Matters More Than You Think Save Your Neck From the Digital Age!
How can you prevent tech neck? If you're worried about forming tech neck or are concerned you may already suffer from the condition, don't worry! While the problem can be troublesome, it's not irreversible if you're willing to make a few changes to your daily habits. Check yourself before you tech neck yourself! The first step to overcoming tech neck is realizing you're doing it. Next time you're on your phone or computer, take a moment to check your posture. Are you hunching over? Is your neck extended down and forward? If yes, straighten up! Raise your devices. Tech neck forms when looking down at a device, so an easy solution is to raise what you're looking at! Set your computer monitor on a box or stack of books to elevate it to eye level, and make a conscious effort to hold your phone higher so you don't have to bend. Take tech breaks. Once an hour, give your posture a break by stepping away from your electronic devices, taking a walk, rolling your shoulders, and stretching your neck to loosen up those tight tech neck muscles.
Technology is great, but we didn't build it with our bodies in mind. With cellphones and computer monitors part of everyday life, so is a condition called "tech neck." Tech neck is "the act of stressing muscles while using phones, tablets, and computers, resulting in neck and shoulder pain, stiffness, and soreness," according to the NewYork-Presbyterian Hospital. Typically, this looks like a head and neck extended in front of the shoulders while sloping downwards, sometimes even to a 60-degree angle. Why should you worry about tech neck? Bending once or twice to get a closer look at your phone isn't a big deal, but when this posture is chronic, it can lead to headaches, tingling or numbness in your hands, insufficient blood supply to the brain, loss of the natural curve in the spine, and even cervical spine damage. And when tech neck is permanent, it causes the muscles in your neck to become lengthened while the muscles in your chest become shortened, making it more likely for your neck to experience an increase in spinal pressure.
Color Outside Life’s Lines HOW CREATIVITY HELPS YOU LIVE LONGER
Think outside the box — and travel there, too. Traveling is more than fun; it's great for inspiring creativity. In fact, a historical study by the Journal of Personality and Social Psychology found that individuals who travel have more creative success, perform better on divergent thinking tests, and are generally more open-minded. The trick with thinking and traveling outside the box doesn't always need to be about going to far-off lands with another language. Sometimes, it's just about trying that new deli that opened down the block, going to that flower show on the other side of town, or even trying to bake bread for the very first time. The goal is to expose yourself to any new experience and view it with a childlike wonder. Worry about nothing other than having fun!
When considering the key factors in active aging, most people talk about things like diet, exercise, and social connections. And while these things are all important, some studies show engaging in creative activities can also lead to greater longevity. To many people, "creativity" sounds like something you do with a paintbrush or pencil, but according to University of Connecticut professor James C. Kaufman, this doesn't have to be the case. You can find creativity in everyday tasks like parenting, yardwork, or even talking with friends — you just have to know where to look! So, if you're looking to reignite your creative spark and live longer as a result, here are three ways you can bring more creativity into your everyday life.
Use what you know to make something new!
As we age, we collect a lifetime's worth of valuable knowledge, but just having information isn't creative. Combine your wisdom with family recipes, knitting, sewing, or woodworking to develop a brand-new creation! Seek new perspectives. If you do the same thing every day and only surround yourself with like-minded people, you'll never be exposed to new ideas. The trick to inspiring creativity in your life is to see the world in a different way. You can do that by reading literature, talking to people, and listening to media that challenges your ideas.
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FIND YOUR STRIDE How Nordic Walking Can Help You Get Moving
You've heard from your doctors, family, and friends alike how important movement is for individuals as they age. Regular walking is the best way for many older adults to get that daily movement in. But what if going for a walk is easier said than done? That's why many older adults who suffer from balance and/or mobility issues are partaking in something called Nordic walking or pole walking. What is Nordic walking? Nordic walking is when an individual uses two chest-height poles, much like ski poles, while pushing each one into the ground with every step. The benefit of the poles is that they help the user balance and stand straight, while the act of pushing the poles into the ground actually increases upper body strength and flexibility. What are the benefits of Nordic walking? Aside from helping with balance, strength, and mobility, Nordic walking
touts a few other health benefits users can enjoy. • Low Impact: Since Nordic walking uses poles to support the body through each step, there is much less impact on the joints and ligaments. • Reduces Joint Pain: Because Nordic walking poles help the body balance, the user's joints (especially the back and knees, which the body typically tends to overcorrect) can find relief. • Improved Cardiovascular Health: Remember, almost any movement is good for you, and Nordic walking is no different. By getting those steps in, you'll lower your cholesterol and enjoy improved cardiovascular fitness. • Improved Mental Health: Research shows that physical activity boosts mood while actively lowering the risk of depression. And since
users of Nordic walking typically walk outdoors, they also enjoy the mental benefits of being around nature.
Where can you find Nordic walking poles? The most accessible place to find Nordic walking poles is online. Retailers like Amazon and Bass Pro Shops sell the poles, but a great resource is YorkNordic.com America's No. 1 Nordic walking pole retailer. If you prefer to shop in person, Target, Walmart, Dick’s Sporting Goods, and athletic stores typically carry poles too. If you'd like more information on Nordic walking, you can always search the term on Google or YouTube for tips and tricks on starting the habit!
Grilled Halibut With Roasted Red Pepper Sauce Inspired by FoodAndWine.com
TAKE A BREAK!
INGREDIENTS
• 1 16-oz jar roasted red bell peppers, drained • 5 garlic cloves • 1 tbsp sherry vinegar • 2 tsp honey
• 1 tsp kosher salt • 1/4 tsp black pepper • 1/2 cup olive oil • 4 6-oz skin-on halibut fillets
DIRECTIONS
1. In a food processor or blender, mix bell peppers, garlic, vinegar, honey, salt, and black pepper until smooth. Transfer sauce to a bowl; whisk in oil. 2. Into a large plastic zipper bag, pour 1 cup of sauce; add halibut fillets and seal bag; turn to coat fillets. Let marinate in refrigerator for 20 minutes. Reserve remaining sauce for serving.
3. Preheat a grill to medium-high (400–450 F). Remove halibut from marinade; scrape off excess. 4. On oiled grill grates, arrange fillets and grill, covered, until fish flakes easily, 4–5 minutes per side. 5. Transfer fillets to serving plates or a large platter. Drizzle with reserved sauce. Serve alongside preferred veggies and crusty bread.
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1. Unlock Your Potential 2. You Might Have 'Tech Neck' Want a Longer Life? Get Creative! 3. Walking Just Got Easier! INSIDE THIS ISSUE
Grilled Halibut With Roasted Red Pepper Sauce
4. Say Goodbye to Grogginess!
Wake Up Refreshed With Sleep Syncing SLEEP LIKE A CELEBRITY
How to Start Sleep Syncing The first step to sleep syncing is to create a consistent sleep schedule, which requires a bit of self-research. Start by writing down the time of night you feel sleepy, when you fall asleep, and how many hours of sleep you need to feel rested. Collecting data may take a week or two, but once you know how much sleep you need and when you start to feel sleepy, you can choose your new sleep and wake times. Pick a realistic morning wake time to get ready (no snoozing!), and then
If one thing is for sure, Americans are not getting enough sleep. One in three people report not getting enough rest, according to the Centers for Disease Control and Prevention, and 40% of people admit to falling asleep during the day without meaning to at least once a month. Celebrities are no exception, which is why many stars use "sleep syncing" to ensure they get their beauty rest every
night. And you can use it, too! So, what is sleep syncing?
reverse engineer your sleep time. For example, if you need eight hours of sleep and must be up by 7 a.m., you likely need to be in bed by 10:30 p.m. to fall asleep by 11 p.m.
Sleep syncing aligns your circadian rhythm, your body's natural internal clock, with your daily routine. Unlike many celebrities, ordinary people don't have much control over what they do every day; things like work, appointments, children's schedules, and family duties more or less
The key to successful sleep syncing is to stick to your schedule — even on the weekends. With consistency and practice, you'll wake up naturally feeling more rested and ready to take on your day!
set our daily schedules for us. That's why the trick with sleep syncing is to align your body around that schedule so waking up for work or taking the kids to school feels natural. After a while, you may not even need an alarm!
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We’ve Got Rewards for You! YOU’VE GOT REFERRALS?
In celebration of my birthday this month, I’m upping the reward for referrals all month long! Normally, whenever a referral comes in for a paid session, we will credit the referrer with a FREE session. This month, if you refer a friend or family member and they come in for a paid session, you will get TWO FREE SESSIONS! That’s up to a $700 value just for helping somebody get better! To make things even easier for those of you who have been struggling with getting a loved one in to see us, simply send me their number, and I’ll personally call them to answer all their questions and concerns!
Heck, give me their address, and I’ll personally drive over there, duct tape and zip tie them up, drag them into the office, and “force that horse to drink water!” Best of all, there’s no limit to this deal! If you keep referring, you’ll keep stacking up credit! So, make sure you really think about that family member you’ve watched get slower and slower over the past year. Or your friend who uses every chance they get to let you know their back pain isn’t getting any better. Just send them our way, and you’ll get rewarded!
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THE CONTINUOUS GLUCOSE MONITOR Learn How to Stabilize Your Blood Sugar
Welcome back! Berman Health and Wellness continues to help hundreds of patients each month reach the highest quality of life imaginable. One of the most common ways we approach this is by improving blood sugar stability for every patient. Blood sugar instability, meaning the blood sugar is outside of normal variation, can cause systemic effects throughout the body. Blood sugar instability affects more than 100 million Americans, and can lead to weight gain, headaches, vision changes, fatigue, hunger and cravings, interrupted sleep, hot flashes, night sweats, low testosterone, and more. WHAT IS BLOOD SUGAR? Blood sugar, or glucose, is the main sugar found in your blood. It is important to evaluate in terms of diagnosing Type I or Type II diabetes mellitus, but it also plays a role in many metabolic dysfunctions. Normal blood sugar is 70-100 on average. The hemoglobin A1C value is a 90-day average of your blood sugar. WHAT EFFECT DOES BLOOD SUGAR HAVE ON ME? As mentioned, blood sugar stability affects our entire body. If the blood sugar fluctuates during the day, it is going to continue that pattern through the evening. This pattern affects our hunger, cravings, energy, brain function, sleep, inflammation, and vitamin levels. Sugar is inflammatory. High blood sugar levels can slow healing times and increase pain, arthritis, heart disease, inflammatory bowel disease (IBD), sleep apnea, insomnia, and the risk of hormone imbalance. Your body is at higher risk for these diseases because of the inflammatory component of sugar (and blood sugar). WHY DOES BLOOD SUGAR BECOME UNSTABLE? There are many causes for unstable or high blood sugar, often related to diet. Blood sugar can be abnormal if you are not eating enough during the day, not eating often enough, consuming too many carbohydrates or too much sugar, consuming too little protein, or eating foods your body is sensitive to. Many do not recognize they are very protein deficient each day, which has a huge impact on blood sugar. Blood sugar can become unstable from stress and anxiety. Our stress hormone cortisol greatly impacts blood sugar levels. Food sensitivities can cause blood sugar levels to become unstable. Medications can also impact our blood sugar levels. Exercise, sleep apnea, insomnia, and vitamin
deficiencies (like vitamin D) can affect our blood sugar. We have to evaluate individuals thoroughly to truly identify the cause of blood sugar instability. It is a very individualized evaluation and treatment process! If your doctor checks your blood work and tells you, “Go to the gym every day and quit eating fast food,” this may not be the answer to truly make a difference for you. HOW DO I KNOW WHAT MY BLOOD SUGAR IS? At Berman Health and Wellness, we look for five different factors via blood which show signs of blood sugar instability — glucose level, triglyceride level, hemoglobin A1C, serum insulin level, and LOW HDL level. After we fully evaluate our clients and perform a medical evaluation and blood testing, we may recommend a continuous glucose monitor! A continuous glucose monitor (CGM) contains a sensor placed under the skin for a full 10 days. This monitor measures blood sugar every minute, 24 hours per day, for 10 days. This cutting-edge technology shows true relationships between food, stress, sleep, exercise, and blood sugar. This data is helping Berman Health and Wellness to individualize dietary programs even more. Berman Health and Wellness works with clients weekly while they are making a complete transformation using the Dexcom Continuous Glucose Monitor Program. We make modifications and adjustments to their lifestyle based on this objective data. We have seen clients improve average blood sugar readings from 136 down to 87. We had a client who came in with Type II diabetes, was on several medications, and had recent back surgery, significant fatigue, and headaches. We worked with him weekly on making dietary adjustments, vitamin optimization, and accountability. The client could not exercise throughout his program due to the back surgery. We treated him solely with dietary modifications. He lost 40 pounds, improved his average blood sugar readings by 45 points, and reduced his hemoglobin A1C from 8% to 5.5%! He has been headache-free, has dramatically increased energy, and is sleeping through the night! Are you eating enough protein? Are you hydrating? Are you eating enough fiber? These are just some things to consider as you approach your blood sugar journey. It is life-changing. –Jenni Berman
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