Take a look at our August newsletter!
AUGUST 2024
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EXCITING BERMAN FAMILY NEWS PLUS, A PLEA: JUST LET ME HELP!
August is here, baby! And speaking of babies … Baby Berman No. 3 is on the way and should be here sometime in late November! I know some of you have heard through the grapevine; however, the cat is finally out of the bag! Plus, there’s no more hiding it, if you know what I mean. Also, I’ll just go ahead and answer the most common questions we’ve been getting since announcing this: Yes, this was planned. No, we aren't crazy. No, I'm not selling my truck to get a minivan. And no, we aren’t finding out the gender! While we’re at it, some of you might wonder why I’m just spilling the beans now when Jenni’s been pregnant since February. Well, if you’ve been in the Berman Inc. family for a while, then you know we’ve gone through our fair share of difficulties having children. If you haven’t heard our full story, make sure you listen to episode #151 of “The Berman Method Podcast,” where we (Jenni) get really vulnerable and share all. This is technically our seventh (maybe eighth) pregnancy, so it’s gotten to the point where we simply wait as long as possible to break the news to minimize the chances of updating people when things don’t go as planned. Fun story really quick: We took Stella to one of the ultrasounds at the beginning of June. This was when Jenni first started really showing, and Stella was getting really curious about “why is mommy’s belly getting so big?” So, the three of us were in the ultrasound room, and Stella was watching the baby
moving around like crazy on the big TV screen. She kept saying, “Mommy, you need to get that baby out of there right now,” over and over again! At the time, the baby was only 2.5 inches but Stella was adamant about getting it out now! So, yes, our family is growing by one more this fall, “and that is it,” per Jenni. If it were up to me, I’d have a couple more! Quick update on Vera, who is now 18 months old. She finally started walking back in June, just a couple of days after we put tubes in her ears. Apparently, she was so clogged up that her equilibrium was off, so she couldn’t ever balance herself, so it took her a while to take off. But now there’s no stopping her! She is really starting to give Stella a run for her money (and baby dolls!). We’ve been warning Stella since Vera began eating solid foods that, one day, Vera would be bigger than her, and she might not like it. Welp, we’re getting close! I remember the first week after Vera started talking and walking. I’d get surprised whenever she came swaying around the corner, and I’d just start laughing, thinking she looked like a tiny drunk human looking for her bed! I would crack up every time! In summary on the topic, Jenni and I are absolutely over the moon with our girls and whoever will be joining us this fall. Stella is absolutely “ready” to help with baby Berman No. 3 and is more than willing to change all the diapers. Vera, on the other hand, might have some jealousy issues. For whatever reason, Vera is NOT okay with momma holding any other babies (other than Stella), so it’ll be
interesting to see how she responds to not being “the baby” anymore. In other news, workshop season has been a ton of fun so far this summer! Every month, we’ve been hosting at least one workshop (on back pain, knee pain, shoulder pain, etc.) and have gotten to meet some cool new clients. One of the biggest things I’ve heard over the past few months is how most people with pain tend to overthink how bad the actual problem might be, which causes them to freeze, meaning that when you tend to think that your situation is so bad that it “might” require surgery, you tend to ignore the pain and simply alter your activities so it doesn’t flare up so badly. This makes you deny you actually have a problem in the first place. Then, once you go to an expert (aka me!) and find out that your problem is NOT surgical and is quite simple to fix, you get excited and motivated to schedule an appointment with me to get started! So, my last words to you this month are to quit being so headstrong and stubborn, and just freaking let me guide you back to a pain-free, anti-fragile life! You’re not getting any younger, and if you don’t plan on dying in the next year, why
don’t you plan on being stronger and more mobile one year from today?!
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STAY LIMBER LATER IN LIFE
Try These Stretches to Increase Mobility and Reduce Injury
toward your shoulder until you feel a stretch on the opposite side of your neck. Hold this position for about 15–30 seconds. Repeat on the other side. You can do this several times throughout the day to maintain neck mobility. Upper Back Stretch The upper back stretch is excellent for alleviating upper and middle back tightness. Sit in a chair or stand tall. With your arms about shoulder height, clasp your hands in front of you. Move your chin toward your chest and reach forward with your arms so you are rounding your upper back. Hold for 15–30 seconds and relax. Repeat a few times to reduce tension in the back. Ankle Circles Ankle mobility is vital for balance and preventing falls. While seated, extend one leg in front of you and rotate your ankle slowly in a circular motion. Do 10 circles in each direction, then switch to the other
ankle. This exercise helps maintain joint flexibility and can be done daily. Calf Stretch This stretch is vital for maintaining the flexibility of the lower legs, which is important for mobility. Stand facing a wall with your hands placed at eye level on the wall. Place one foot back with the knee straight and the other in front with the knee bent. Press the heel of the extended leg toward the floor until you feel a stretch in your calf. Hold for 15–30 seconds and switch legs. Incorporating these stretches into a daily routine can significantly improve flexibility, reduce discomfort, and enhance overall function. Always remember to move slowly into each stretch and curtail any movements that cause pain. Consistency is key, and with regular practice, these stretches can help you lead a more active and pain- free life as you age.
Maintaining flexibility and mobility is crucial as we age to enhance quality of life and reduce the risk of injuries. Stretching exercises are an excellent way for older adults to keep muscles elastic, promote relaxation, and improve blood flow. Here are four essential stretches tailored for seniors that are effective and easy to incorporate into a daily routine. Neck Stretch This gentle stretch can help relieve neck and shoulder tension, which older adults commonly experience. Sit comfortably in a chair with your feet flat on the floor. Slowly tilt your head
More Than Just the Numbers Focus on These 5 Wellness Practices by Harley Pasternak
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health
issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels. 4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you’re consuming. Hydration is also crucial! 5. Resistance Exercises: Resistance training is fundamental to building muscle, burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push-ups, which you can do anywhere. You gain direct control over your health and wellness by shifting focus from the scale to these five key areas. Remember, the numbers on a scale are merely indirect results of your daily habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You’re building a foundation for a healthier, happier life.
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Create or Join a Cooking Club! A RECIPE FOR GREAT FOOD AND FRIENDSHIPS
Cooking Up a Good Time Each time your cooking club meets, you can embark on a new and exciting culinary adventure! Having a theme for your club’s meetup — like Thai, Italian, or French — can allow your group to spread their foodie wings and learn more about regional cuisine. You can
Cooking clubs can turn a chore into a flavorful event, with your friends acting as the ingredients for a good time and some good food. Let’s face it: Preparing a meal on your own can sometimes be a lonely, uphill slog, but if you cook with others, utilizing a theme, goal, or challenge
TAKE A BREAK! to make it all the more exciting, it can be spectacular! Here are two reasons why — and how — you should create a cooking club! Friends of a Feather Cooking clubs usually comprise a small group of friends who come together regularly to cook. If you have friends who are similarly interested in expanding their culinary horizons, you are well on your way to establishing a successful club! Agree on a time — weekly, bi-weekly, or monthly — to collaborate on themed meals, preparation, or even cooking challenges, and away you go!
also replicate one of your favorite television cooking competitions, like “Chopped” or “Cutthroat Kitchen,” and turn one of your club’s gatherings into an entertaining spectacle! If you want to embark on a group diet, meal prepping with your group is a great way to reduce food waste and save money by bulk purchasing groceries. Collaborating on a culinary project can help rekindle friendships while exploring a fun hobby with those whose company you adore. If you want to socialize more
while creating delectable memories with loved ones and friends, then a cooking club may be your new favorite group hobby!
TASTY CUCUMBER SUSHI ROLLS
INGREDIENTS • 1 cup uncooked sushi rice • 1 1/2 cups water • 2 tbsp rice vinegar • 1 tbsp sugar
• 1 tsp salt • 2 sheets of nori • 1/2 a cucumber, sliced
lengthwise into thin strips
DIRECTIONS
1. To make sushi rice, combine rice with water in a small saucepot. Add vinegar, sugar, and salt. Bring to a boil, cover, reduce heat, and simmer for 15–20 minutes until water is absorbed. Let cool. 2. Lay a piece of nori on a flat surface. Spread half of the sushi rice evenly over the nori, leaving a 1/2-inch border on one end. 3. Place half the cucumber strips along the other end of the nori. 4. Using your fingers, moisten the 1/2-inch border of the nori with water. 5. Gently roll up the nori, starting from the end with the cucumbers. Then press to seal. Repeat with a second sheet of nori and remaining cucumber. 6. Slice with a serrated knife into 1-inch sections and serve.
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1. Exciting Things Are Happening … 2. Simple Stretches to Maintain Mobility as You Age Transform Your Health With Harley Pasternak 3. The Joy of Joining a Cooking Club Tasty Cucumber Sushi Rolls 4. Discover the 4 Organs Your Body Can Function Without INSIDE THIS ISSUE
SPARE PARTS 4 ORGANS AREN’T AS NECESSARY AS YOU THINK
Have you ever wondered about the human body and our “essential” organs? Well, it turns out not all of our organs are as indispensable as you might think. That’s right! Some parts aren’t mandatory to survive, and when one of these organs starts acting up, it might be better to go on without it. There are four organs you can surprisingly live without; the human body still functions just fine! Gallbladder: The Bile Backup The gallbladder is like the body’s bile storage unit, saving some digestive juices for a rainy day — or, more specifically, when you eat a fatty meal. However, if your gallbladder starts struggling (often due to painful gallstones), your liver can take over the job of releasing bile directly into
the small intestine. No gallbladder? No problem! You might just need to watch your fat intake to avoid digestive issues. Appendix: The Mysterious Pouch The appendix is that tiny, mysterious sac attached to the large intestine. Once thought useless, it’s now believed to have some immune function. However, many people go on to live happy, healthy lives without it — especially after it throws a fit in the form of appendicitis. Those who have had their appendix removed can’t tell the difference in quality of life! One Kidney: The Lone Ranger Humans usually have two kidneys, but just one is enough to filter blood and make urine. Many people donate a kidney and continue to lead active,
normal lives. You can even live without any kidneys, but this would require hours of weekly dialysis — not ideal. Reproductive Organs: Optional Equipment Whether due to health reasons or personal choices, some people have their reproductive organs removed, such as the uterus, ovaries, or testes. Their lives go on without these, and research suggests men who have had both testes removed go on to live longer! So, there you have it, four surprisingly expendable organs. The human body is truly a marvel of flexibility and adaptation, managing to keep the show going no matter what!
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HAPPY BIRTHDAY!
In celebration of my birthday, I’m upping the reward for YOUR referrals this month! If you send in one of your friends or family members for GOLF, PHYSICAL THERAPY, or HEALTH AND WELLNESS , you’ll immediately get to choose ONE of these three AWESOME prizes: • 3 Sports Massages ($591 value!) • 6 Shock Wave Treatments ($900 value!) • Ultimate VIP Golf Bundle — See details below ($797 value!) And to make things even better, if your referral purchases a package or sends two customers to us, you’ll get ALL THREE PRIZES! This is your chance to finally drag your golf buddy in who won’t stop telling you his back pain is why his game sucks so bad. Or, this can be your opportunity to “convince” your husband to finally come get his knee checked out by me ‘cuz you’re tired of hearing him whine like my 4-year-old when she gets a bug bite. Or, maybe best of all, if you PERSONALLY have not been here in a while and are looking for a reason to come back, I’ll even give you the prize! NOW is your chance to seriously cash in and heal your body correctly! Trust me, there’s nothing better than an amazing Sports Massage with some delicious Shock Wave on top! And, last but not least, if you’d like me to personally call or send your family and friends more information in the mail, just send me their contact info, and I’ll be happy to help you get that prize!
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THE FACTS ON GOOD FATS
What do you think of when you hear the word “fat”?
Omega-6s are highest in: • Safflower oil • Sunflower oil • Corn Oil • Cottonseed Oil • Soybean Oil
Most of the time, this term has a negative connotation, right?
Well, I am here to tell you that fat is essential in your diet! Your body NEEDS fats! Fats are crucial to the development of the human body. Brain and muscle development requires fats. Hormone production, blood sugar regulation, and vitamin absorption also require fats. Even down to cellular function, our bodies need fats. What kind of fats are we talking about? Great question! To begin with, there are different types of fat that we consume daily. There are healthy fats, also known as unsaturated fats, and not-so-healthy fats, also known as saturated fats. Because fats have so many important functions in the body, it is better to understand the difference between types of fats rather than try to cut them out altogether! Unsaturated Fats There are different types of these healthy, unsaturated fats: Mono and polyunsaturated are their names. Unsaturated fats help to increase HDL cholesterol or healthy cholesterol levels. Monounsaturated fats help lower the risk of heart disease and mortality. Polyunsaturated fats, more commonly known as omega-3s and omega-6s, also play many vital roles in the body. These fats are also cardioprotective and assist in muscle movement, blood clotting, and more. Omega-3s are anti-inflammatory and have a positive effect on improving lipid values. Omega-6s, when consumed in excess, can be inflammatory to the body. The body requires a certain ratio of omega 3:6 consumption, and in today’s food industry, there are more omega-6s consumed than omega-3s. This can be problematic. A higher consumption of inflammatory foods can lead to systemic inflammation and a plethora of health issues from there.
Saturated Fats Saturated fats have been found to raise cholesterol levels, particularly LDL, or bad cholesterol levels. Elevated LDL cholesterol levels have been linked to increased inflammation and an increased risk for cardiovascular disease and Type II diabetes. Saturated fats are typically found in fried foods and animal-based products such as meat and dairy, but they are also found in tropical oils.
Foods high in saturated fat: • Beef • Pork • Full-fat cheeses, milks, butters • Coconut Oil • Palm Oil
So, which fats should we eat? A higher intake of unsaturated fats and omega-3s can improve your lipid profile (cholesterol levels) and also contribute to anti-inflammatory effects such as lowering your risk for heart disease, Type II diabetes, and even Alzheimer’s. Begin by increasing your healthy fat consumption. Try swapping out beef or pork for fish 1–2 times per week, and try swapping out carbohydrate-dense snacks for a handful of nuts or seeds. Instead of cooking or baking with coconut oil, use avocado or olive oil. It is hard to avoid all saturated fats in your diet; however, simply becoming more aware of the fats you are consuming will help you make different choices. I always recommend consulting a dietitian or health professional, like myself, who can help guide you in terms of how much fat your body needs each day. Daily intake per person varies as fats are the most calorie-dense foods. The amount of fat your body needs also varies depending on your age, sex, activity level, health diagnosis, and more. If you are curious about improving your cholesterol levels, decreasing your risk for disease, and incorporating healthy fats into your diet, reach out to us today!
Monounsaturated fats are highest in: • Olive Oil • Avocados • Some nuts/nut butters • Some seeds
Omega-3s are highest in: • Fish (mackerel, salmon, sardines, anchovies, tuna) • Flaxseed oil • Soybean kernels • Walnuts • Sunflower seeds • Hemp seeds
–Jenni Berman PA-C, CPT, CNS, CICI OWNER, BERMAN HEALTH AND WELLNESS
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