Take a look at our May newsletter!
MAY 2024
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‘Don’t Expect What You Don’t Inspect’ CONSIDER THIS SAGE ADVICE
May flowers are on their way, baby! May is always a fun month for me because it gives me time to unwind and regroup from the craziness of snowbird season and allows me to focus on what went really well and what could have been better. This past season was by far one for the record books! We met a ton of new customers and had just as many returning customers who ultimately all had one goal in common — to move better while avoiding surgery and pain pills! So, right out of the gate, I want to give all of you reading this the utmost and sincere THANK YOU! Thank you very much for trusting us with your care, and thank you so very much for your business. One by one, we are slowly making waves against the corporate medical system and showing other people just like you that there is, in fact, another way, and you don’t have to settle for taking pills because “it’s a normal part of aging.” One by one, we are spreading the word that just because your X-ray says your knee is “bone on bone,” it doesn’t mean you should be in a hurry to get a knee replacement. Remember, original parts are best, and if knee replacements were a normal part of aging, then EVERYBODY would have two of them at some point. Switching gears to our girls, Stella turned 4 last month, and I could have sworn she was turning 14 … I mean some of the things coming out of her mouth are absolutely mind-blowing (to me)! The way she’ll bring something up from weeks or months ago, and the way she
interpreted the situation is just stunning sometimes! It leaves me scratching my head wondering just how much she really understands at this point in life and makes me even more cautious about what I say or do in front of her! And Vera, on the other hand, I’m not sure if she actually is or it just seems like she’s “maturing” so much quicker than Stella did at the same ages. I guess it’s natural seeing how Vera is constantly trying to keep up with her big sister, but man, time really is flying by now! Also, the older Vera gets, the more explicitly we can see just how different the two girls are. They may look very similar, but man, are they different! As a baby, Stella was content sitting and playing alone and (to this day) hated eating. Vera, however, will do anything she can to be held and will devour any food you put in front of her! Every day, I find myself contemplating which is the stronger force, nature or nurture? I’d love to hear your perspective on this, so please let me know your thoughts! The last thing I’ll leave you with is this thought: “Don’t expect what you don’t inspect.” I love this saying because it couldn’t be truer in every aspect of life. I use it mostly in the business world, and it proves true every single time I take my eye off something. Ninety-nine percent of the time it’s nothing malicious; it’s simply the laws of nature. Things always gravitate away from perfection toward a more neutral position due to caloric expenditure. Said differently, it requires significantly more caloric expenditure to maintain
excellence (of anything in any subject) than it does to “go with the flow.” The way you can apply this in your life is to ask yourself: What are you currently expecting that you’re currently not inspecting, or at least not inspecting consistently enough? Are you expecting to lose weight but avoiding stepping on the scale? Are you expecting your heart health to perform on all cylinders but you’re only going off the very basic and generic markers your primary care physician is looking at because those are the only ones covered by Medicare? Are you expecting to maintain your muscle mass and strength because you walk and go to the gym regularly but you haven’t written down or actually performed a one-rep max lift in years (or ever)? Or maybe the best one yet: Are you assuming your back pain is “fixed” and not coming back because you’re still doing the homework I gave you three years ago (despite knowing it is IMPOSSIBLE to still be doing your exercises 100% correctly
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SPRING INTO WELLNESS Refreshing Ways to Revitalize Your Health Routine
Find Friends A workout buddy can keep you invested in your routine. They’ll keep you motivated and accountable — it’s much
Spring is the season of renewal and rejuvenation, so there’s no better time to revitalize your health and wellness routine. New routines can boost your motivation and keep you engaged. From workouts to diet, it’s time to get out and take advantage of the sunshine! Get Outside Winter is fierce, unrelenting, and notorious for derailing outdoor fitness routines. It’s finally warm enough to exercise outside, so mix things up and get outside. Jump on a bike and ride through the wind. Slip on your jogging shoes and run through the neighborhood. Put on your swimsuit and head to the pool. Nature is full of challenging and fun activities, so take advantage of the warm weather before the next winter arrives. Spice Up Your Routine If you’re into yoga or weight training, try new exercises. A new routine ensures you won’t miss any muscles while keeping you engaged. When the treadmill becomes a dreadmill , do your cardio on an elliptical or stationary bike. Grab some free weights if you’re starting to find weight machines dull. There’s always an alternative to keep things interesting.
harder to skip a workout if someone’s relying on you. Even better, a partner can keep you safe if you’re weight training. Consider enrolling in a class if you have trouble finding someone to work out with. Not only can you learn new fitness tips and tricks, but you can also make friends. Springify Your Diet Winter typically involves plenty of warm comfort meals, such as soups and hot chocolate, but spring is blooming with other options. It offers an array of refreshing and delightfully light dishes. Strawberries, pineapples, and avocados are best these months, along with many other delicious foods perfect for salads and smoothies. Shake up spring and keep to your regimen. There’s no better time to build healthy habits, especially in May’s warm weather. Take a jog with a friend, and afterward, enjoy a strawberry smoothie, and you’ll surely have an exceptional season.
Paw-some Adventures GEAR UP YOUR PUP FOR A HIKING ADVENTURE
of dog-friendly food is also essential, with the quantity adjusted based on the hike’s duration. A collapsible bowl will be handy for feeding your canine companion during breaks. First-Aid Kit Safety should always come first. A dog first-aid kit is indispensable for addressing unexpected issues on the trail. These compact kits typically include dressings, bandages, and tools for removing ticks or thorns. Being prepared for minor injuries ensures you can safely complete the hike without making any injury worse. Boots While some dogs may resist wearing boots, they can be a lifesaver in challenging terrains. Opt for boots that protect without compromising comfort. Though you likely may avoid trails with terrain that could harm your
dog’s paws, having boots in your pack is, at least, a proactive measure for unforeseen circumstances, ensuring your canine companion’s paws are protected if needed. Waste Bags Be responsible out on the trail. That means bringing poop bags. Attach them to the outside of your backpack or tote bag for convenient access once your dog has completed its business. The “leave no trace” practice will help maintain the pristine beauty of the trail for everyone to enjoy. Emergency Harness Preparedness is critical, and an emergency harness adds an extra layer of safety. A proper harness will allow you to carry your dog on your back in an emergency. This versatile harness ensures that you can provide assistance in challenging situations.
Setting out on a hiking adventure with your furry friend is a rewarding experience, but ensuring their safety and comfort on the trail requires careful consideration of essential gear. Before heading out, consider your dog’s unique needs and preferences so it’s an enjoyable and bonding adventure for you both. Here’s an introduction to some must-have hiking gear for your canine companion. Food and Water One of the most important aspects of hiking is staying well-nourished and hydrated. Packing more water than you think may be necessary is crucial, especially on a trail where natural water sources may be scarce. An ample supply
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The pursuit of health is a never-ending journey, and there is always more we can do to better ourselves. New revelations about effective lifestyle changes ensure there’s always more to know. No. 1: Don’t skip breakfast. Breakfast is the most important meal of the day, but busybodies and dieters frequently forgo this morning meal to their detriment. A recent study showed that regular breakfast correlates with a healthy cardiovascular system and a reduced risk of stroke, diabetes, obesity, and hypertension. Another study revealed that people who skip breakfast are less likely to lose weight. Breakfast can be anything from buttered toast to yogurt and granola. But the best options are high-protein, low-calorie choices. No. 2: Drink your coffee after breakfast. Speaking of breakfast, wait until after your morning meal for your daily cup of joe. Drinking coffee before you eat can slow your glucose control, causing blood sugar spikes. It will also reduce caffeine’s efficacy, as it increases your cortisol levels too early. No. 3: Keep a water bottle on hand. Hydration is the key to wellness. Every cell in your body demands a constant supply of H2O, so drink water. It’ll abate headaches while giving you better sleep, a sharper mind, and a better mood. It’s recommended that you drink half your body weight in ounces. If you weigh 150 pounds, drink 75 ounces. 4 Expert-Backed Tips for Better Health
A reusable water bottle to help measure your intake is an excellent helper in this mission. If you just can’t drink that much, eating fruits and vegetables with high water content can help bridge the gap. No. 4: Don’t stress about wellness. The purpose of wellness is to improve your life. If you resent and stress about your diet, change it to something that suits you better, like flexible dieting. If you don’t want to wake up early and exercise before work, don’t. The best thing you can do for yourself is stay mindful. Be aware of what, when, and how much of everything you consume. Just don’t stress if you’re not perfect all the time. Everyone makes mistakes, but you can always get back on track.
CITRUS BBQ CHICKEN Inspired by FoodNetwork.com
Continued from Cover ... because not even I am capable of doing that for any time longer than a month without feedback from one of my staff members)? Whatever it is, please do me a favor and at least admit it to yourself. If you expect the best chances at avoiding adverse cardiac issues, maybe you should expect to pay somebody who will thoroughly INSPECT all the details your PCP won’t due to insurance reimbursement restrictions. If you expect to avoid future back pain, maybe it’s time you call me for a quick “tune-up” to make sure you’re still on track. And finally, if you expect to add life to your years and not just years to your life (read that over again), maybe
INGREDIENTS • 8 skin-on chicken leg and thigh pieces
• 3 cloves garlic, minced • 1 tbsp Dijon mustard • 2 tbsp Worcestershire sauce • 2 tsp ground cumin • 1 1/2 tsp smoked paprika • Salt and pepper to taste
• 1 1/3 cups ketchup • 2 tbsp brown sugar
• Juice and zest of 1 orange • Juice and zest of 1 lemon
DIRECTIONS
1. Place chicken in a large resealable plastic bag. Combine all other ingredients in a small bowl. 2. Reserve 1 cup of the sauce and add the rest to the plastic bag. Toss to evenly coat the chicken and marinate overnight. 3. In a small saucepan over medium-high heat, add remaining sauce and bring to a boil. Reduce heat and simmer to thicken sauce, about 10 minutes. Set aside. 4. On grill set for medium-high heat, arrange chicken skin side down. Cook until grill marks form, about 4 minutes. Flip chicken, cover grill, and cook until a thermometer inserted into thighs reads 165 F, about 20–25 minutes. 5. Serve with remaining sauce.
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1. ‘Don’t Expect What You Don’t Inspect’ 2. Rejuvenate Your Routine With 4 Spring Wellness Changes INSIDE THIS ISSUE
Paws and Paths!
3. 4 Tips for Optimal Health and Wellness
Citrus BBQ Chicken
4. Retracing Your Steps for Better Health
REVERSE YOUR ROUTINE The Physical and Mental Gains of Retro Walking
Psychologists and self-help gurus say it doesn’t help to dwell on where you’ve been. But what if walking backward — literally — could benefit your health? According to a 2023 CNN health report, walking backward is a unique exercise regimen with potential advantages for your joints. Contrary to traditional forward walking, retro walking, as it is often referred to, engages different muscle groups, fosters improved balance, and contributes to overall fitness in various ways. One of the primary benefits is the engagement of muscle groups not heavily used in forward walking. When walking backward, you use your hamstrings, calves, and glutes to a greater extent. This variance in muscle engagement can lead to enhanced strength and toning, providing a good workout. Walking backward can be particularly beneficial for those recovering from injuries and/or dealing with joint issues. The unique motion of retro walking puts less strain on the knees, making it a safer alternative for damaged joints that still delivers cardiovascular benefits through a low-impact workout. As people age, balance and coordination are crucial components of overall fitness. Retro walking challenges both brain and body to adapt to a different spatial orientation,
enhancing coordination. For older adults looking to maintain or improve their balance, retro walking can be a tactic to reduce the risks of falls and related injuries. Just start slow. The psychological benefits of walking backward also cannot be overlooked. It’s just plain fun to walk backward, and the low stakes of this exercise can excite those doing it to continue adhering to it. While walking backward may seem unconventional, the benefits are compelling. From targeted muscle
engagement to reduced joint impact and enhanced balance, incorporating retro walking into your fitness routine can be a valuable addition. As always, it’s best to ask your primary care physician if it would suit your unique needs.
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This CUTTING-EDGE TECHNOLOGY is now available at Berman!! Shockwave (SW) is the most advanced non-invasive treatment option for a broad range of orthopedic injuries and conditions for the purpose of accelerated tissue healing and regeneration. SW uses high energy acoustic waves to speed up the healing process and decrease down time. We proudly offer these non-invasive treatment technologies to provide relief for patients who are suffering from acute or chronic pain, soft tissue injuries, or another type of injury or condition of the musculoskeletal system! This technology allows for recruitment of your body’s own stem cells, formation of new blood supply to the area, release of growth factor and increased blood flow to the area. It pulls the body’s healing resources together to repair the damaged tissue and restore it back to health, in half the time of normal healing! Benefits of SW? Introducing SHOCKWAVE!!
• Non-invasive treatments • No anesthesia required • No risk of infection
• No scarring • No downtime • Over 80% patient satisfaction
• Faster, easier healing!! • Sessions are done in 20 minutes or less!
For the month of May ONLY, you can purchase as many sessions as you would like at 50% OFF!!! These sessions are perfect for plantar fasciitis, tennis and golfer’s elbow, knee pain, shoulder pain, and even chronic neck and back pain! Don’t wait! I’ll only be offering 100 sessions at 50% OFF, so CALL ME NOW at 239-431-0232 before you have to pay double for this amazing new technology!
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Hot Topic: HORMONES
Hormones … blame the hormones. As we age, our bodies change, our minds change, our muscles change, our physiques change, our drives change — blame the hormones. The inevitable change of hormones: We are doomed, right? NOT SO FAST. Functional Medicine is an alternative type of medicine where practitioners take a full body biology-based approach to identify causes of particular issues rather than treating just the symptoms. Are we doomed? Through the natural aging process, most hormones start to decline — but is it the chicken or the egg? What actually happens first? Do hormones decrease and then our sleep suffers or vice versa? Brain fog, memory decline, weight gain, loss of muscle mass, poor sleep, hot flashes, night sweats, poor sex drive, hair loss, irritability, anxiety, depression, constipation, hunger and cravings, FATIGUE … this is just the start of the symptoms I hear patients blame on “hormones” and subsequently, their conclusion: “There is nothing else that can be done.” Let’s get to the bottom of this. As we age, we naturally start to lose muscle mass, a process called sarcopenia . Many will blame this on the fact that hormones are declining; however, as we age, our body’s ability for the body to stimulate the proteins to build muscle mass declines. This results in less overall muscle mass. As muscle mass declines, the body’s rate at which we burn calories at rest also declines. Simultaneously, the risk of insulin resistance increases through the aging process. Insulin resistance is a metabolic dysfunction in which the body is not metabolizing food efficiently, resulting in higher blood sugar and insulin levels. Insulin resistance can occur due to vitamin deficiencies, poor nutrient balance through diet, lack of activity, a decrease in muscle mass, medications, hormonal changes, or medical comorbidities such as high cholesterol and autoimmune disease. Sarcopenia can occur due to insulin resistance, less physical activity, less strength training, a lack of protein in the meal plan, and medications. Yes, a loss in muscle mass can increase the risk of insulin resistance and insulin resistance can increase the risk of a loss of muscle mass. Hold that thought. I know what you’re thinking: “We must be doomed because sarcopenia and insulin resistance are part of the aging process, so there isn’t anything to do except take hormones and hope I feel better.” Wrong . The next thought you have: “If I am exhausted, not sleeping well,
and craving sugar, how will I ever overcome these issues of not consuming enough protein and not exercising enough? My doctor told me to take hormones to fix my symptoms.” Again, Not SO FAST. Treat the problem, not the symptom. Let’s assess your metabolism, your blood sugar, and your vitamin levels. Let’s look at your medical history, medications, and diagnoses impacting your metabolism. Let’s assess the amount of inflammation in your body. Sure, your hormones have decreased, though your symptoms are likely coming from something else. 1. Blood sugar stability is more challenging as we age due to the change in muscle-to-fat ratio, vitamin levels, and the body’s ability to break down sugar. We must focus on getting the proper amount of lean protein into your body with a balance of good carbohydrates and healthy fats. In some cases, a plant sterol called Berberine can be helpful. With stable blood sugar, our vitamin levels, sleep, energy, recovery time, and muscle-building opportunities significantly improve. 2. Optimizing vitamin levels is essential to improving many of the symptoms we are experiencing. For instance, magnesium is important for sleep, bowel movements, muscle aches and cramps, headaches, melatonin production, and reducing stress and anxiety. Vitamin D is vital to improving blood sugar stability and bone health and preventing depression and anxiety. This is just a pinch of the vitamin levels that should be assessed when it comes to hormonal symptoms , as we often lack vital nutrients and vitamins as we age (trigger gut health conversation). 3. Identify the proper amount of strength training versus cardiovascular exercise. 4. Assess gut health — it’s very important to optimize our health and nutrient absorption and reduce inflammation! Seventy percent of our immune system starts in the GUT!
5. Hydration — Are you drinking enough? Most likely … NO.
The symptoms you experience as your hormones change are often due to very treatable conditions, malnutrition, and vitamin deficiencies. It is simple to make these changes, though it is not easy — it requires work and change! Contact Berman Health and Wellness today to receive a Free consultation and to start improving your hormone imbalance symptoms. This offer is good for the month of May with this article! –Jenni Berman PA-C, CPT, CNS, CICI OWNER, BERMAN HEALTH AND WELLNESS
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