Take a look at our July newsletter!
JULY 2023
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Oh boy, it’s here! America’s birthday is finally here! July is by far the best month of the year for so many reasons, but most importantly, we get to celebrate the birth of this great nation. And if you don’t truly believe that America is STILL the greatest country in the world, you can get out! Seriously, just ask any immigrant, and they’ll confirm how good we really have it here. And that, my friends, is something that we must always remember. If you have any doubt in your mind at all, turn off the freakin’ news! Go outside and take in a deep breath of sweet delicious FREEDOM , baby! If you’ve been part of the Berman Inc family for a while now, you know that we always spend our Fourth of July with Jenni’s parents in a little tiny town called Welaka, located directly east of Gainesville and right on the St. Johns River. Every year, we gather with family and our closest friends to just unwind for a few days. Jenni and her sister dust off their expert slalom skiing skills and make fun of me for taking 73 attempts to finally get up. We spend most of the day hanging by the pool, which overlooks the river, and firing up the BBQ grill to burn some dogs and burgers. If you remember, this is the trip that I proposed to Jenni on (in 2013, I think…) and where Stella took her first steps (in 2021). I wrote this letter before our trip this year so who knows what memorable stories were made that I’ll include in next year’s July edition … Maybe Vera started rolling — or even better, maybe she skipped rolling and crawling and went straight to water skiing! I mean, she is definitely a water baby, after all. Stella is advancing at a crazy pace! She’s 3 years old and really conquering the swimming pool. I have no doubt in my mind that she’ll be keeping up with her older cousins in the pool this year on our trip. Paying for all those ISR (infant swimming resource) lessons has really paid off, and I highly recommend it to anybody with kids. Yes, the first few lessons are scary as a parent, BUT it really does work. As soon as Stella could roll, she was thrown into the pool and learned how to float! I’m standing there thinking, “She can’t even crawl yet, isn’t this too early?” Fast forward a few weeks, and no, it’s not too early. It shows now that two years have passed! Switching subjects for a quick State of the Union address, Berman Inc is growing! We’ve lost a few people and added even more in attempts to develop the best customer experience possible! Many of you have been gracious enough to offer your opinions on how we can improve and we’ve taken it to heart. Mike (our GM) has done an outstanding job spending my money to help spruce up the overall appearance of both our downtown and Bonita offices which was much needed. Many of you have joked when seeing me around the office, saying, “I didn’t know you still worked here,” which seriously makes me feel good! The fact that we are building a team that our HAPPY BIRTHDAY, AMERICA! Let’s Celebrate With Family and Fun
lifelong customers enjoy enough to continue doing business with us has been extremely rewarding. So again, thank you! Thank you for your business and for continuing to trust us with your health care. I truly am grateful for you and your business! The number of calls we get from new customers who have done a Google search and then saw we have by far the most five-star reviews AND the highest quality of actual stories written in the review continues to increase! Every time somebody states that as the reason they ultimately decided to call us, it brings a big smile to my face and an overwhelming feeling of gratitude. So PLEASE keep your amazing five- star Google reviews coming! With all that said, I’m doing the craziest thing EVER in the history of Berman Inc, and it’s all in support of Team America! So make sure you turn the page and see this ridiculous offer! And PLEASE don’t tell Jenni! She might actually kill me for this one …
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Simple Stretches for Immediate Relief Leave Back Pain Behind
If you've picked something up, fallen, slept, stood, walked, or done anything wrong and hurt your lower back before, you're not alone. According to the World Health Organization, "Low back pain [is] the single leading cause of disability in 160 countries" and affects roughly 1.71 billion people. Low back pain can be extremely frustrating to live with. Not only is it painful, but it can also be impossible to predict or avoid. Luckily, a physical therapist can create a treatment plan that targets the lower back and works with your body to improve mobility and reduce pain over time. And while you should always follow the program your physical therapist provides, you can perform a few stretches at home to find some relief. Prone Press-Up With this stretch, getting in the correct position is vital. It requires you to lie flat on your stomach, so if that is difficult
for you, place a pillow under your belly and use that as your starting position. 1. Lie on your stomach with your feet hip-distance apart and your hands pressed flat to the floor next to your chest, similar to a pushup position. 2. Using only your upper body, push down on your hands and lift your head and chest while keeping your shoulders pulled back. 3. Continue until your arms are nearly straight, with only a slight bend at the elbow. 4. Lower yourself back down and release the pose. Cat/Cow Pose Stretch These two stretches work well together, so feel free to use them consecutively. Cat Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders.
2. Press down on your hands and round your spine toward the ceiling. Allow your head to drop, forming a sideways "C" shape. 3. Hold this position for a few seconds before releasing and returning to the hands and knees position. Cow Pose: 1. Start on your hands and knees with your hands slightly in front of your shoulders. 2. This time, push your back toward the ground, forming a "U" shape. Lift your chin and chest at the same time.
3. Hold this position for a few
seconds before returning to your neutral hands and knees position.
Quiet Your Mind, Improve Your Health WHY MEDITATION IS A MUST FOR OLDER ADULTS
Meditation has been practiced for thousands of years and offers many benefits. The best part is that it's accessible to anyone; you don’t need special equipment or a membership to practice, just your mind and body! While meditation is great for everyone, meditation can be particularly powerful for older adults due to its emotional and cognitive perks. Here are some key benefits you can expect. Less Anxiety For some, anxiety can be a response to a specific life event, such as a health scare or losing a loved one.
Anxiety often involves worrying about the future, and meditation helps alleviate it by pushing you to focus only on how your body feels at that precise moment. Focusing only on the now is an excellent way to help combat those intrusive "what if" and "when" thoughts. Reduced Chronic Pain It's not uncommon for people to experience pain as they age. And while meditation can't treat the cause of the pain, it can help reduce the amount of pain you feel. According to a study from The Journal of the American Osteopathic Association, 89% of participants reported that meditation helped them cope with their chronic pain, drastically reducing their overall pain levels. Better Memory
memory as they age, but it doesn't make the experience any less stressful or frightening. Meditation helps to boost memory as it increases blood flow to areas of the brain in charge of attention and executive function. By giving these areas of the brain more "power" through increased blood supply, they can work more efficiently to help you retain and recall information. If you don't know how to start, close your eyes and focus on counting your inhalations 10 times before restarting. You can set a timer or continue as long as you feel comfortable. You can also find several guided meditation apps if you need a bit more help. It only takes a few minutes to complete a meditation exercise and begin reaping its incredible health benefits!
For others, anxiety can appear later in life for no apparent reason. Regardless of why it starts, anxiety is both uncomfortable and harmful to your health.
It's normal for older adults to experience some lapse in
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HEALTHY JOINTS MATTER Safeguard Your Movement for Years to Come
Our knees, wrists, elbows, shoulders, and hips are integral parts of our bodies — all joints connecting our bones. After years of pressure plus wear and tear on our joints, they risk wearing down and developing conditions such as osteoarthritis, a common degenerative joint disease seen in older adults. However, aging isn’t the only thing that can adversely affect our joints. Sometimes, overuse of a particular joint can cause pain, discomfort, and eventually limited mobility. Here are four tips to incorporate into your daily routine to keep your joints healthy, lubricated, and mobile. Sit up straight.
your joints, mainly your knees, ankles, and hips, increasing your risk of joint damage and complications. Get moving. Staying active and building strong muscles and bones provides the stability and support your joints need to thrive. Dynamic stretching and low-impact exercises strengthen your joints and keep them in optimal shape. Remember, the more you move, the easier it becomes. Practice safety first. When performing activities that may place more demand on your joints, rely on padding and protection. For example, wear knee and wrist pads if you go roller skating or ice skating! If your wrist is sore or injured,
Did you know your posture plays a significant role in the health of your joints, even your knees? Standing and sitting up straight helps reduce unnecessary pressure on any part of
a brace will protect it and provide the support it needs to heal. Even if you’re gardening outside and kneeling often, be sure to kneel on a soft pad or area to safeguard your knees. Protection is always key! Maintaining a safe and active lifestyle is the key to keeping your joints healthy for years to come. Take care of your joints now so they can care for you — no matter your age!
your body and protects your back, hips, knees, shoulders, and neck. It also helps to prevent injury to the surrounding muscles. Maintain a healthy weight. If you allow your body to become overweight, you inevitably slow down and move less. The extra weight also places more strain and pressure on
Grilled Steak Salad With Peaches
TAKE A BREAK!
Inspired by Delish.com
DIRECTIONS
INGREDIENTS
1. In a large resealable plastic bag or baking dish, combine steak, vinegar, garlic, and brown sugar. Marinate 20 minutes at room temperature. 2. Remove steak from marinade, coat with vegetable oil, and season generously with salt and pepper. 3. On a grill or pan set to high heat, cook steak until desired doneness. Rest 5–10 minutes, then thinly slice against the grain. 4. In a small bowl, whisk olive oil and lemon juice to make dressing. Season with salt and pepper. 5. In a large serving bowl, add arugula, peaches, blue cheese or feta, and steak. Drizzle with dressing and gently toss.
• 1 lb skirt steak, fat trimmed • 1/4 cup balsamic vinegar • 1 clove garlic, minced • 1 tbsp light brown sugar • 1 tbsp vegetable oil • Kosher salt • Black pepper • 1/4 cup extra-virgin olive oil • 1 large lemon, juiced • 6 cups baby arugula • 2 ripe peaches, thinly sliced • 1/3 cup crumbled blue cheese or feta
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PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
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 Best Month of the Year Is Here 2. No More Achy Breaky Back! Meditate Your Way to a Healthier You 3. Take Care of Your Joints Grilled Steak Salad With Peaches 4. Summer Fun Without the Burn INSIDE THIS ISSUE
PROTECT YOUR SKIN WITH THESE SIMPLE TIPS Don't Get Burned!
Summer is in full swing, which means the sun's rays are shining bright for most of the country. In fact, the average UV index, or the intensity of ultraviolet light, across the U.S. is 7 or above on a scale of 13. To put that into perspective, a UV index of 3 is strong enough to damage the skin. However, just because the UV index is high doesn't mean you have to hide inside — you just need to practice a bit of safety when you’re outdoors! To protect you and your family during the hottest months of the year, here are three ways to keep your skin sunburn-free. Use sunscreen whenever you're outside — even when it's cloudy. Many think sunscreen is only necessary at the beach or near a pool. However, the sun's harmful rays will always reach your skin, no matter what you're doing outside. Also, remember that while
clouds may look like they're blocking the sun, UV rays easily penetrate them and water like an ocean, lake, or pool. That's why sunscreen is essential whenever you're outside, even for just 20 minutes on a cloudy day. Choose a broad-spectrum sunblock that is at least 30 SPF and protects against both UVA and UVB radiation. Reapply every two hours, and if you’re swimming or playing in the water, reapply every hour! Choose your outside time wisely. The sun's rays are strongest between 10 a.m. and 4 p.m., so your skin is much more susceptible to damage during this period. If you can, save outdoor tasks (like yardwork) for early morning or late afternoon. If you are planning to spend some time outside within this time frame, it's best to do so in the shade.
You can also use the shadow rule: If your shadow is shorter than you are, the sun's rays are strong enough to damage your skin, so it's time to find shade. Pick the right outfits. If possible, choose darker-colored, long-sleeved shirts and pants made with tightly woven fabrics like canvas or synthetic materials such as nylon. Then, protect your face, neck, and ears with a wide-brimmed hat and cover your eyes with 99% to 100% UV-absorbent sunglasses. These types of clothing and accessories block more of the sun's rays from ever reaching your skin and minimize your risk of a severe sunburn.
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LET’S SEE YOUR BEST AMERICAN OUTFITS
You Could Win BIG!
In honor of Independence Day, you can maintain YOUR Independence for FREE during the entire month of August!
This month we’re giving away UNLIMITED sessions for August! Come as many times as you like! Want to see us five days a week? That’s not a problem if you win. Not only will you get UNLIMITED access to our services for the entire month of August, but you’ll also get your choice of a spa day at Woodhouse Spa, an iPad, an Apple Watch, or a half-day fishing charter with Trip Advisors’ No. 1 rated fishing captain in Southwest Florida! This could easily become a $10,000 prize! I must be losing my freakin’ mind!
Here’s what you have to do to participate: We want you to celebrate your patriotism. For every day that you come into our office or make a social media post wearing your best America gear, you’ll get points (see below). Whoever has the most points at the end of July will win! Now, I don’t mean some half-assed attempt like wearing an American flag pendant. I want you to go all out; you’re trying to win a competition! I want to see American flag shirts, pants, bandanas, pet bald eagles, flags flying off your cars, and you shooting fireworks while grilling ballpark franks! The more OUTRAGEOUS your outfit, the more points you’ll earn!
If you’re interested in participating and want all the details, send me an email at Drberman@bermanpt.com TODAY! Somebody is going to win over $10,000 in prizes, and that somebody could be you! The winner will be announced Aug. 1!
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WHAT IS FIBER? And How Much Is Optimal?
Where can I get fiber? There are many sources of fiber in our world. We want to be careful that we are not consuming too many processed foods or high carbohydrate (sugar) foods in the process, though the most common fiber sources are:
Fiber is one of the most critical aspects of our diet, yet many Americans are failing to eat enough of it. Fiber has many benefits, though most use it to keep their bowel movements consistent. There are two types of fiber: soluble and insoluble . Soluble fiber dissolves, whereas insoluble fiber does not. Humans cannot digest fiber on our own, even though a healthy gut contains the proper enzymes needed to break down and digest the fiber content. If our gut is unhealthy (which can occur for many reasons), we may not break down fiber efficiently, leading to autoimmune disease, constipation, diarrhea, bloating, abdominal pain, diverticulosis, and more. Why do I need fiber? Fiber is vital for our bowel movements, as it helps with constipation and diarrhea. Wait, what? But these are opposites! Fiber is important for both, as it helps add bulk to the stool and also helps with pushing stool through the bowels (hence how it helps with constipation). We need fiber for both issues. Improving bowel movements isn’t the only benefit gained from adding more fiber to your diet. Here are some other benefits you’ll experience: • Lowering the BAD cholesterol (LDL) • Improving the GOOD cholesterol (HDL) • Stabilizing blood glucose levels (improving prediabetes, diabetes mellitus Type 2, insulin resistance) and as a result of this, it ALSO improves triglyceride levels (another cholesterol value). • Improving satiety — the hunger level in our body. The individual feels more full when they consume adequate amounts of fiber. • It provides prebiotics to the gut environment, which then helps improve digestive enzymes and the healthy bacteria of the gut. • It improves hydration levels, resulting in improved energy levels too! • Reduces inflammation — in fact, “Fiber Fueled” by Dr. Will Bulsiewicz says, “Every 5 grams of fiber consumption leads to an 18% lower risk of death from colorectal cancer.”
• Oats • Flaxseed • Spinach • Brussels sprouts • Broccoli • Green peas • Seaweed • Apple • Berries: blueberries, raspberries
• Lima beans • Squash • Artichoke • Prunes • Pumpkin • Shredded wheat • Sweet potato • Legumes: navy beans and black beans
How much fiber should I be eating? Generally, we recommend a serving of cooked vegetables twice per day at mealtimes. This could be a combination of the items from above. The cooked vegetables should be in addition to one serving of fruit daily. If you want more specifics, a minimum recommendation for fiber intake would be 30 grams per day. What does that look like? • 1/2 cup of oatmeal contains 2 grams of fiber for breakfast • 30 grams of pea protein: 2 grams of fiber for breakfast • 1/2 cup of blueberries contains 2 grams of fiber for a snack • 2 tablespoons of almond butter contain 3 grams of fiber for a snack • 4 cups of spring mix lettuce contain 8 grams of fiber for lunch (along with your protein) • 1/4 cup quinoa contains 3 grams of fiber for lunch • 1 cup of edamame contains 8 grams of fiber for a snack • 3 cups of chopped broccoli contain 7 grams of fiber for dinner (along with your protein) This is a total of 35 grams of fiber. This would be an excellent example of getting adequate fiber in your day by adding the proper protein content to your meals. What do you think? Are you close to this?? –Jenni Berman
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