Take a look at our November newsletter!
NOVEMBER 2023
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OUR NOVEMBER ADVENTURES Family, Football, and Growing Girls
November is one of those months that flies by every year. This is when Jenni and I take our annual 10-day bow-hunting trip out to Missouri, and we have Thanksgiving break! Venison is really the only red meat we eat due to Jenni’s beef sensitivity, so we look forward to this month every year because, by now, our venison reserves are dwindling. It typically takes three Midwest deer or six Florida deer to supply our family with enough red meat for the year, so you better believe we mean business! This year, our hunting trip will be interesting, as we’ll drop Stella and Vera off with Jenni’s parents on our way out of Florida. Stella has usually gone with us for at least part of the trip, but with Vera and the high stakes of needing to replenish our meat supply, we’ve decided it would be best to leave the girls so we can focus 100% on the task at hand! I anticipate that Jenni and I will experience some homesickness while away from the girls, as neither of us has been away from either one for more than five days. It’s all good, though. We’ll end our trip in Jacksonville on Thanksgiving at Jenni’s parents’ house, which also happens to be the weekend of the Florida vs. Florida State game in Gainesville that Saturday. This will be our first opportunity to go to the game in many years because we’ve been going to Franklin, Tennessee, for the past five years to be with Jenni’s sister for Thanksgiving. This game has always been one of my favorites because it’s our biggest rivalry, and it’s usually the best football weather we get in Florida for the entire season! Best yet, both teams are actually good enough for this game to mean something, which hasn’t been the case for a while now. Switching gears slightly to Stella and Vera, not a week goes by where I don’t think about how fast both girls are growing and changing. Just the other day, Stella was eating breakfast in the bathroom while I was shaving. She started talking to me about something vital in her world (99% of the things she talks about …) when I interrupted her, asking her to take another bite of her breakfast. Without missing a beat, she responded, “Let me finish talking to you, okay?!” And no, she wasn’t asking a question! I broke out laughing, thinking, “Man, do I have my work cut out for me!”
Vera, however, is the exact opposite of Stella at that age. Stella slept through the night and had a very light cry when hungry. Vera doesn’t sleep through the night and screams arguably louder than a 3-year-old when hungry. Stella didn’t walk until she was 14 months old and didn’t like standing much before then. Vera has been standing with assistance since she was 4 months old and might even walk before she crawls! It’s absolutely amazing how genetics work; I mean, how can they look so similar yet be completely different?! With all things considered, I truly am grateful for the opportunity to raise these girls. Especially after all the trouble and heartache we had to endure to get them. If you haven’t heard our uncensored story about infertility and our journey to finally having Stella and Vera join our family, go listen to episode 84 of “The Berman Method Podcast.” In that episode, we share everything we went through, and it’s the most raw and open that Jenni has ever been publicly. Our experience is ultimately why Jenni went on to get a specialty in infertility, because our story has helped her help some of her clients successfully conceive. It’s really turned into a high-demand specialty of hers. So, if you know anybody struggling with infertility, please pass that podcast episode on to them and have them reach out to Jenni for more info! I hope everybody is enjoying their fall weather and looking forward to the holidays. I’ll leave you with this thought for the day: Don’t forget that the root cause of “flu season” isn’t the virus itself. Flu season just so happens to coincide with the candy holiday (Halloween), followed by a carb and sugar holiday (Thanksgiving), followed by another sugar and booze holiday (Christmas), with a grand finale of a booze holiday (New Year’s Eve). Just think about that for a
minute … And after thinking about it, if you still don’t get it, you better go back and start with episode 1 of “The Berman Method Podcast”!
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Walk Your Way to Better Digestion The answer is yes! Walking is a light movement that can help your food move through your stomach and intestines, making digestion smoother. Not only can walking help improve your digestion after eating, but this simple exercise can also bring many other benefits. Just a few include: • Regulating blood sugar levels • Managing blood pressure • Reducing the risk of heart disease • Boosting your mood • Improving sleep quality
We all know the after-lunch slump leaves us counting the minutes to our next nap. But research shows that sleeping or lying down after eating isn’t the best for health (no matter how good it feels). When you do this, you’re not allowing your body the time it needs to digest your food properly, and you may experience various digestive issues, such as acid reflux and heartburn. So, is walking the best activity to do after eating?
Of course, regular exercise improves your overall health significantly, even if it’s just a quick walk around the neighborhood! The Post-Meal Walk: When and how long is best? You gain the most digestive benefits if you walk right after eating. Waiting too long afterward may only minimally aid your digestive process. Be sure to get moving as soon after your meal as possible! As for frequency, ideally, you should go for a stroll after every meal. However, to get started, try going for a walk after dinner. You can increase your number of walks as you get accustomed to the exercise. Ten minutes is all you need to reap the benefits of walking after eating. While you can walk longer if you’d like, 10 minutes is doable even with a busy schedule. Plus, if you walk for 10 minutes after every meal, that’s 30 minutes of exercise daily! Take your dog with you or stroll with your headphones, listening to your favorite podcast. How you walk is up to you, but no matter what, you’re doing your mind and body a huge favor!
PODCAST WISDOM: Lifelong Learning Potential
You’re never too old to learn something new! There are plenty of debunked myths floating around about the brain’s ability to absorb information as we age, but the truth is, learning in every phase of life is incredible for your mind. We keep our cognitive skills sharp as we age when we continue learning new information and skills. So, what’s the easiest way to passively learn something new? Tune in to one of these podcasts and continue with your day! Podcasts from experts can provide you with a plethora of compelling information to keep your brain strong. ‘Ologies’ Witty and endlessly informative, “Ologies” is hosted by Alie Ward, a science correspondent with all the humor you need to keep coming back for more. Ward interviews experts
and “-ologists” and asks them not-so- average questions. The information and insight you receive is easily digestible and entertaining. With over 340 episodes at your disposal on most streaming platforms like Apple and Spotify, “Ologies” can keep you
listening to one of over 200 episodes and learn everything you never knew! ‘Maintenance Phase’ With social media and so-called health gurus everywhere, it can be challenging to know what health advice is factual or safe. “Maintenance Phase” debunks all the diet fads, fitness myths, and trendy health gimmicks to keep you informed. With the help of hosts Michael Hobbes and Aubrey Gordon, you learn the actual science behind your body’s health and discover what is true and what is simply trending. With plenty of podcasts at your fingertips, these three are exceptionally entertaining and informative. Put your headphones on and clean up the house, or drive your daily commute with one of these podcasts to keep your brain in tip-top shape!
listening for a long time! ‘You’re Wrong About’
The first step to understanding the world around you is to consider the possibility that everything you know may not be true. That’s where “You’re Wrong About” comes in! Host and journalist Sarah Marshall dives into different historical figures and events falsely covered by the traditional media. From Sinead O’Connor to Bonnie and Clyde, Sarah meets with various experts to go through the cold hard facts and what you likely didn’t know about these people. Start
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Coffee Conundrum: Could Your Morning Brew Harm Your Health?
Millions of Americans start their morning with a piping hot cup of coffee. There’s nothing like
who are prone to acid reflux or heartburn. Coffee before food may make symptoms worse. Those with irritable bowel syndrome (IBS) might also beware. Scientists have long known that coffee stimulates our colon muscles and can help people have bowel movements. Some consider it a bonus, but IBS patients are already prone to diarrhea. Coffee causes increased cramping for some, and the effect can be more noticeable on an empty stomach. Coffee can also affect us emotionally. The beverage gives some people jitters, particularly without food. Research indicates the effect is more pronounced in people with anxiety disorders, possibly because jitters mimic anxiety symptoms. Some studies suggest consuming coffee with food decreases the concentration of caffeine in our bodies and makes the effect less likely. Ultimately, whether you should rethink drinking coffee on an empty stomach is up to you. People suffering from GERD, IBS, or anxiety should consider whether their liquid pick-me-up worsens their symptoms. The current research suggests that consuming coffee before food is probably fine for most other people, but it’s always wise to listen to your body for cues. If you feel less than your best after your morning coffee, see whether a change in routine improves the situation.
the familiar smell, comforting warmth, and hit of caffeine to get you ready for the day. But could this common habit actually harm our bodies? For some
people, consuming caffeine on an empty stomach could cause unpleasant side effects.
No definitive data suggests drinking coffee before breakfast will negatively impact you in the long term. Only limited research exists on the matter, and the results are inconclusive. However, some people anecdotally report feeling worse if they drink coffee on an empty stomach, and nutritionists and dietitians believe certain people may be more susceptible to adverse side effects. People with digestive problems should be the most cautious about their morning cup of coffee. Coffee stimulates acid production in the stomach, particularly when it’s otherwise empty. That’s not a big deal for most people, but it can be for those with gastroesophageal reflux disease (GERD) or
TAKE A BREAK!
STUFFED PEPPER SOUP Inspired by TasteOfHome.com
INGREDIENTS
• 2 lbs ground beef • 6 cups water • 1 28-oz can tomato sauce • 1 28-oz can diced tomatoes, undrained • 2 cups chopped green peppers
• 1/4 cup packed brown sugar • 2 tsp salt • 2 tsp beef bouillon granules • 1 tsp black pepper • 2 cups cooked long-grain rice • Chopped fresh parsley, optional
DIRECTIONS
1. In a Dutch oven over medium heat, cook beef until no longer pink, breaking it into crumbles; drain. Add beef back to the pot and stir in all ingredients except the cooked rice. Bring to a boil. 2. Reduce heat. Simmer uncovered until peppers are tender, about 30 minutes. 3. Add cooked rice and simmer, uncovered, for about 10 minutes. If desired, sprinkle with chopped fresh parsley.
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1. A November to Remember 2. The Power of Post-Meal Walking Podcast Your Way to a Sharper Mind and Smarter You 3. The Truth About Drinking Coffee Before Breakfast Stuffed Pepper Soup 4. Rick Springfield Reveals His Secrets to Staying Fit at 73 INSIDE THIS ISSUE
ROCK STAR RICK SPRINGFIELD’S FOUNTAIN OF YOUTH The Power of Fitness and Good Nutrition at Any Age
He’s how old? Rick Springfield continues to shock the world with just how incredible he looks at the age of 73! The ‘80s rock star and “Jessie’s Girl” singer has recently released a new album, “Automatic,” and has shown that he still keeps up with his healthy lifestyle. So, what’s Springfield’s secret to a toned body at his age? The musician revealed the not-so-secret key to his excellent health: daily exercise and a nutritious diet. Springfield recently explained, “I work out every day. I just got a trainer and have been working with him. Basically, I watch what I eat, and I try and stay active.” Sounds simple, right?
singer looked unhealthy and too thin. “A friend of mine came up to me and said, ‘Are you okay?’ I got so thin. So I had to put fish back in [for protein].” He also made it clear that he is in no way a home cook, but his wife is the one who keeps him well-fed! Springfield shared that he is extremely grateful for his wife, Barbara Porter, who loves cooking and always comes up with the best recipes for him. Apparently, the singer was never that great in the kitchen! He said, “When I was a bachelor, I’d make a big pot of brown rice, chop up an onion and put that in the rice with a can of tuna. I’d have that, a baked potato and salad, and live off that for a month. Barbara comes up with these incredible things. She loves cooking.”
Photo credit: Wikimedia commons, Adam Bielawskii
While Springfield may have a personal trainer and talented spouse, we can all still learn from his dedication to his body and health. Ultimately, a healthy diet and exercise routine is the simplest (but not the easiest) way to our best health!
Springfield was a proud vegan in the past but has now shifted to a
pescatarian diet. Despite feeling healthy, many people around him stated that the
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November means it’s time for THE BIGGEST SALE OF THE YEAR!
Yes, that’s right, I’m talking about BLACK FRIDAY, BABY! Every year for one week only, I lose my mind and put ALL of our online programs on sale. That includes our Online Tee Shot Transformation, The Better Back Program, and our 12-Week Posture Program. BUT WAIT, THERE’S MORE! Pillows are Buy 2 Get 1 FREE! • Give the gift of a quiet night’s sleep! These pillows are proven to help reduce snoring by 50% when used properly! • Keep one in every room • Keep them at your other homes around the world! Upstairs with Jenni: • Get 20% OFF three bottles of the same supplement • Buy six protein products, get one FREE • Buy one three-month weekly program, get 25% OFF the next program
I’ll throw in some other cool and exciting sale items to justify getting up at midnight! Don’t miss out on this Black Friday Sale!
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Do You Find Time to Clear Your Mind: Meditation, Journaling, or Exercise?
Stress: Is it good or bad? We frequently associate the word with negativity. Stress is actually important in some situations. One example of the positive effects of stress is that it keeps us alert. While you are stressing about your exam, you are alert and awake, which makes your body work harder. Another occurrence may be when you encounter a dog barking at you; the body releases the stress response, adrenaline and cortisol, thus you run faster than usual when it chases you. This is called the “fight or flight” response, which enables the body to react quickly to life-threatening situations. Some of the negative physical effects, however, are aches and pains, chest pain, or a feeling that your heart is racing. Others may have trouble sleeping, stomach or digestive problems, and or increased blood pressure. Stress can occur exogenously — meaning from the outside: work, finances, relationships. Stress can occur endogenously — meaning from the inside: food sensitivities, HPA Axis dysfunction, tumors. My question for you: Do you still find time to relax and clear your mind to help regulate your stress response despite what you are dealing with? STRESS SCIENTIFICALLY EXPLAINED: WHERE DOES IT COME FROM? The stress axis within our body is called the HPA Axis – Hypothalamus, Pituitary, and Adrenal Axis. These organs work together through a negative feedback loop to release hormones in response to emotional, physical, mental, external, and internal stressors. The hormone we are discussing specifically is released from the adrenal glands and is called cortisol. Cortisol can be released with good stress or bad stress. It can be released acutely (short term) or chronically (long term). Long term, this release can cause your blood sugar level to also increase, thus the body craves sugar and carbohydrates (which is also where “stress eating” developed). Further, this can lead to insulin resistance, prediabetes, and diabetes. Another effect of increased cortisol levels is the decrease in the flow of blood and oxygen to your stomach, causing sudden stomach cramps. Remember when you were about to give your speech in front of a lot of people and you suddenly felt a pain in your stomach (or maybe you had loose stool? TMI ... I know.)? This may be the reason why. Inflammation of your digestive tract is another effect of increased cortisol levels. This in turn gets rid of the balance
between the good and bad bacteria that live in your digestive tract. The lining of your intestines, which prevents your bowels from filtering out harmful gut bacteria, gets inflamed, and your immune system comes to the rescue with a rush of fluids to flush out the harmful bacteria. Long term, this causes damage to the gut lining and a persistent response by the immune system, which eventually leads to autoimmune disease. Another agonizing effect of high levels of cortisol for a long period of time is the potential of depression and anxiety. According to PsychCentral, a 2012 study found that participants with major depressive disorder had higher cortisol levels in the evening compared with control participants without depression. This does not mean every individual with high cortisol levels is depressed, though there is a correlation. Other common effects of high cortisol are interrupted sleep, fatigue, brain fog, and abdominal weight gain (or the inability to lose abdominal fat). HOW CAN WE LOWER CORTISOL LEVELS DESPITE STRESS? 1. MEDITATE 2. PUT YOUR EXPERIENCES INTO A JOURNAL 3. EXERCISE 4. EAT A HEALTHY DIET 5. LISTEN TO YOUR FAVORITE MUSIC 6. CONNECT WITH FRIENDS AND FAMILY 7. KEEP PROPER NUTRIENT AND AMINO ACID LEVELS 8. PRACTICE SELF-LOVE OR SELF-CARE It is very important to make sure you are absorbing, replacing, and remaining optimal with your vitamin and amino acid levels. Some of these vitamins may be vitamin D, B12, and magnesium. Some of the nutrient and amino acid levels are folate, L-glutamine, L-theanine, and inositol. I always recommend treating the individual, not the “one size fits all” approach. It is important to understand your own levels. Email PAFit@bermanwellness.com with specific questions or concerns! We can’t wait to chat with you!
–Jenni Berman PA-C, CPT, CNS, CICI OWNER BERMAN HEALTH AND WELLNESS
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