Take a look at our October newsletter!
STAYING BUSY DURING THE BEGINNING OF FALL And Some Exciting Announcements Regarding Berman Inc. OCTOBER 2022 WWW.BERMANPT.COM | 239-431-0232
October is one of the most pleasant months of the year down here in Naples. I think it’s because we traditionally get our first “cold” front around the middle of October. Every time fall comes, it brings me back to a very early childhood memory of me and my mom making Halloween ghosts out of white rags filled with newspaper and hanging them on our avocado tree in the front yard. All the doors and windows were open so we could enjoy the fresh cool air. It’s funny how certain things trigger memories that are so specific that I can almost taste that same smell in the air. October can also be bittersweet: bitter in the sense that summertime is officially over, which means less boating for us (don’t tell Stella ...), but sweet because we get to go tailgating for Gator games and switch up our wardrobes! I always look forward to dusting off my “nicer dinner attire” — long-sleeve shirts, jeans, and maybe even boots! Speaking of Stella, I’m so proud of her swimming progress! At the beginning of the summer, she was working to master floating on her back, and now she can officially swim! We’ve had her in infant swimming resources for a few rounds and it really paid off. She can now jump into the pool and come up to a floating position on her back, then roll over and swim for a few seconds before rolling back over to breathe. She continues to repeat this process until she ultimately makes it to the stairs. It’s one of the most reassuring things knowing that if she ever did accidentally get into the pool without anybody around, she’d at least have a fighting chance of seeing another day. In other news, Berman Inc. continues to grow! Jenni has hired a new physician's assistant named Mierlyn! Mierlyn is absolutely amazing and has brought an exciting and beneficial aspect to We want to hear from you! Help others make better health care decisions based on your experience with Berman PT. Scan these QR codes to write a review. For every platform you leave a review on, you’ll be entered into a drawing to win a $500 Berman Inc. credit. Don’t hesitate! Submit a review today for a chance to win big!
Jenni’s health and wellness program. And I must give Jenni all the credit. She is such a hard worker that it puts me to shame. The amount of business success she has had in barely two years is equivalent to where I was after four years! I’d like to take credit for helping fast-track her success, but I really can’t! It’s all Jenni! Berman Golf has also absolutely exploded over the past two months! It’s gotten so crazy that I literally cannot keep up with the demand, so if you know any young PGA pros looking for an amazing opportunity to participate in the golf performance industry, PLEASE send them my way. We are eagerly looking to hire a PGA pro to help coach clients through golf performance sessions. And to brag just a little more, Berman Golf is now a PGA of America recognized facility, and “The Berman Method” is officially copyrighted. We’ve got our trade secrets and proprietary information documented and secured! Our short-term goal for Berman Golf is to be the “go-to” facility in Southwest Florida to help golfers over the age of 60 increase distance off the tee, shoot more consistently, and play more frequently by 2024. The long-term goal is to have a facility in at least one other state by 2025! I currently have my eyes on Scottsdale, Boston, and Chicago, so please let me know if you have any suggestions. I’d like to wrap up this article by saying how truly grateful I am for each of you who read this newsletter and has done business with Berman Inc. You are the reason we are able to continue helping people avoid pain pills and surgery. You are the reason we are able to scale and further disrupt the broken corporate medical system. I know I’ve thanked you in the past, but I gotta do it again. If you’re up north, hopefully, I’ll see you again soon,
and while you’re at it, stop by our new location in Bonita! Just google “True Spec” and you’ll see us there at the intersection of 41 and Old 41.
–Dr. Jake Berman
P.S. Don’t forget to look for Jenni’s article inside this newsletter!
P.P.S. October is National Physical Therapy Month and Oct. 4 is National Golf Lovers Day, so we have a very special offer for you this month! Make sure to look inside for the details ...
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EMBRACING THE POWER OF NOW 4 TIPS FOR PRACTICING MINDFULNESS
Slow down. Try savoring the process of a task, even if it isn’t your favorite thing to do. Paying deliberate attention to your daily actions and activities, like doing the dishes or even folding laundry, promotes healthy focus and reduces feelings of being overwhelmed.
Have you ever sat down to eat a bowl of ice cream, then looked down a minute or two later to notice you only have one bite left? What about reaching your destination in the car and not recalling one thing about the entire trip? With the hustle and bustle of our daily lives, it’s tough to be present 100% of the time, but we shouldn’t let our minds go on autopilot. Not only can this be a safety hazard, but it may also impact important relationships and reduce our enjoyment and satisfaction.
Get moving. Incorporating exercise and movement into your daily routine helps you to become aware of your body’s sensations. You’ll be more appreciative of how your
With busy schedules and long to-do lists, how can we be more mindful?
Here are four tips to help you embrace the power of now!
body responds to different stimuli and movements, and this trains you to be more aware of yourself.
Use the power of meditation. You don’t need to meditate for a long time, and it certainly doesn’t require special poses or guidance. But taking just five minutes out of your day to focus on your breathing and clear your mind counts as meditation. It can help you to be more aware, present, and productive, especially in times of stress.
Practice mindful eating. Do you always eat in front of the television or computer? Try eating without distractions, dine in good company, or pay closer attention to flavors and textures of the meal — it’s good for both your body and soul!
Stretching Beyond Your Comfort Zone THE BENEFIT OF TRYING SOMETHING NEW
Since its invention, physical therapy has helped countless people heal and live fuller lives. But there’s more to physical therapy than just recovery. PT is also about constant improvement
Change can be frightening, as can any situation where we don’t know what to expect. But what’s the worst possibility if you pick up a paintbrush, tennis racket, or gardening shovel — even if it doesn’t work out? Once you consider what you’re afraid of, you’ll probably realize just how little rational sense it makes. And it’s well worth overcoming your hesitation. Trying new things helps you build resilience, find skills and passions, meet new people, and keep your mind and body at their best. The process makes us more well-rounded individuals. And even better, it makes us happier and healthier. The hardest part is deciding to take on a challenge and get started. Just remember that you won’t be good at everything. That’s what many people really fear when they resist trying something new — they don’t want to look silly. But it’s fine if you pick up piano or join an intramural soccer team and decide it’s not right for you. The goal isn’t to become great at everything but to be willing to try something. Approach your new endeavors (and yourself) with good humor while giving your best effort. Remember, stretching is good for you.
and a willingness to both figuratively and literally stretch yourself beyond your comfort zone. Since October is Physical Therapy Month, there’s no better time to try something new. Many people enter physical therapy with apprehension. They don’t know what to expect, think physical therapy is not for people “like them,” or believe it won’t work. Feeling nervous is natural, but being successful at physical therapy is about committing oneself to the process. Those who don’t put in the effort will progress much more slowly than those who do. Of course, trying new things comes easier to some people than others. Some crave new stimulation at every turn, while others like a neatly ordered and predictable life. Most of us are somewhere in the middle, but we commonly get stuck in a rut because we continue doing what we know comes easily — and because, deep down, we’re afraid.
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HUNGRY FOR HEALTH The Shift Toward Plant-Based Eating
Plant-based may reduce your risk of cancer. The nutrients present in plant-based foods reduce the risk of getting several types of cancer. Plant-based foods contain phytochemicals, which shield the cells in your body from damage and have awesome anti-inflammatory properties. So, load up on those legumes, whole grains, fruits, and veggies — your body will thank you!
The appetite for plant-based foods isn't slowing down — in fact, it's rising. According to a 2021 Bloomberg report, by 2030, the plant-based food industry is projected to hit $162 billion! Eating plant-based means finding food sources that originate mainly from plants, inherently focusing on fresh produce, whole grains, beans, legumes, seeds, and nuts. Let's explore the benefits of eating plant-based! Plant-based keeps your heart healthy. According to studies posted in the Journal of the American Heart Association, consuming a diet high in plant-based foods may lower the risk of heart attacks and cardiovascular disease. Meat contains saturated fat, which studies show increases the risk of heart problems. But, it’s also important to make sure your plant-based choices are heart friendly, too! Load up on fruits and vegetables, whole grains, and legumes and avoid refined grains, fatty foods, and sugary beverages! Plant-based lowers your blood pressure. Plant-based diets are linked to lower blood pressure, which greatly reduces the risk for strokes, cardiovascular disease, and Type 2 diabetes. The risk of hypertension, or high blood pressure, increases in people who consume large amounts of animal products such as meat and dairy. Even just limiting the amount of meat and dairy in your diet is proven to make a difference!
Plant-based can help you lose weight.
Typically, plant-based foods are lower in calorie density than meats and other animal products, thus you can fill up on fruits, vegetables, and whole grains without the same calorie burden you may experience from other sources of food. With all of the health-based advantages of shifting toward a plant-based diet, more people are catching on and making the switch or reducing their meat intake. What’s on your plate?
Creamy Baked Pumpkin Risotto Nothing highlights fall quite like pumpkin- inspired dishes. Grab your blankets, turn on your favorite movie, and enjoy a delicious meal.
TAKE A BREAK!
Inspired by FoodNetwork.com
DIRECTIONS
INGREDIENTS
• 5 cups of low-sodium chicken or vegetable broth • 2 cups Arborio rice • 2 cups of pumpkin, diced • 1 1/2 cups canned pumpkin purée • 1/2 yellow onion, minced • Salt, to taste • Pepper, to taste • 1/2 cup fresh basil, chopped • 1/4 cup grated Parmesan cheese • 2 tbsp mascarpone cheese • 2 tbsp olive oil
1. Heat the oven to 400 F and arrange a rack in the middle. 2. In a 3-quart baking dish, combine broth, rice, diced and puréed pumpkin, and onion. 3. Season with salt and pepper, then stir until evenly combined. 4. Cover tightly with aluminum foil and bake until water has been absorbed and rice granules are puffed. 5. Remove from the oven and stir in basil, grated Parmesan cheese, mascarpone cheese, and olive oil.
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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. What’s Happening at Berman Inc. This Month 2. 4 Tips for Being More Mindful INSIDE THIS ISSUE
Why You Should Try Something New
3. The Benefits of Plant-Based Eating Creamy Baked Pumpkin Risotto 4. 5 of the Best Online Workouts
it up freely. One day, you can engage in weightlifting, and the next day, you can be bending and twisting with yoga. From cardio to Pilates, Daily Burn has it all! Nike Training Club From the comfort of your home, you can take part in a wide variety of workouts with trainers available to meet you where you’re at and help you achieve your fitness goals. Whether mobility, strength, or weight loss is your goal, Nike Training Club has multiple options available for you. Best of all, it’s free! Peloton App By now, you’ve surely heard of Peloton, the revolutionary stationary bike. But it’s much more than a bike! The app offers both on-bike training and fun rides and tons of off-bike workouts to keep things mixed up! For those times when a quick at-home workout is just what you need, or the gym is just not your cup of tea, these online classes and programs are your perfect go-to!
The Top 5 Online Workouts Today GET IT DONE!
While we adjusted to spending more time at home, 2020 and 2021 were the years of online workouts, and they are only becoming more popular. The ease of burning calories and building strength right from the comfort of your own home is enticing and practical! Online workouts save time and money, offer privacy, and are flexible. In fact, getting in a quick 20-minute workout has never been easier! Here are some of the best tried and proven online workout programs to check out. Crunch Fitness Live Crunch Fitness has many physical locations nationwide, but they also have a fabulous online workout program that offers tons of variety, new movements,
and on-the-fly workouts tailored to your individual fitness level and needs. Over 85 workouts are available 24/7, and you can even customize your workout and playlist! E.F.F.E.C.T. Fitness on Demand This boot camp-style workout program is available for free on Instagram live or on-demand. Those who have tried it are raving about the energy of the classes, the virtual community presence, and the variety of movements offered. It will build your stamina, strengthen your body, and have you sweating in minutes! Daily Burn This workout program features both group workouts and one-on-one training. With thousands of choices, you can mix
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Oct. 4 is National Golf Lovers Day, and the month of October as a whole is Physical Therapy Month! For this momentous occasion, we’re giving away $500 in Berman Inc. credit to celebrate. TELL US WHAT YOU THINK And You Could Win Big!
Leaving a review on each of these platforms will earn you one entry, but if you come in and do a video testimonial, you will earn five entries. Last year, we recorded 22 additional reviews during the month of October alone. If we can get above 30 this October, I’ll throw in an additional bonus for everyone who participates. So, don’t miss out! Leave us a review and you could win big! Scan the QR code to get started!
We will be hosting a drawing to decide the winner, and all you have to do is leave a review on one or more of the following platforms: • Google • Facebook • Yelp • Review either of my books on Amazon (“Treating Problems, Not Symptoms” and “The Berman Method of Golf Performance”)
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IMPROVING OUR MENTAL HEALTH Through a Healthy Diet
September was National Suicide Awareness Month, but every month should have a focus on mental health. Mental health issues are more prevalent than one may think. According to recent studies, • 1 in 5 adults in the United States live with mental illness; • In 2020, nearly 52.9 million adults were living with mental Illness; • In 2022, 40 million adults in the United States have anxiety. These numbers are astronomical. The good news is many mental health problems are preventable, treatable, and curable with the right type of meal plan. You’re probably wondering, “What does food have to do with anxiety, depression, bipolar disorder, schizophrenia, or other mental health disorders?” To understand this, we’ll start by evaluating our gut health. The Gut: It starts at the mouth and involves the entire gastrointestinal tract down to the anus. The intestinal tract involves an intestinal lining that should be tight, aid in digestion, and absorb nutrients. Villi: These are intestinal finger-like structures that should absorb our nutrients and move particles through tight junctions. Tight Junctions: This intestinal barrier should keep particles, toxins, and bacteria IN the intestinal tract so we can expel the byproducts. The intestinal lining can be damaged over time due to stress, medications, trauma, and OUR FOOD. Certain foods are inflammatory and these are specific for each individual. Generally speaking, gluten, dairy, soy, corn, and almonds are among the top inflammatory foods. Food sensitivities and allergies can be assessed via blood testing, which reveals
the antibody’s reaction to the foods tested. We can utilize results from the blood test to further evaluate gut health, vitamin and nutrient absorption, and metabolic function. Food sensitivities and allergies can present themselves as anxiety, depression, bipolar disorder, sleep disturbance, excessive anger, and other mental health disorders! With damage to our gut lining, the tight junctions actually open up and create gaps. Then toxins, bacteria, and food particles can seep into our tissues and bloodstream, which is not normal. The immune system reacts to this by developing antibodies that attack our organs. The immune system also reacts by creating cytokines, which are a special type of antibody. Cytokines affect our organs but can also cross the blood-brain barrier and reach the brain, which then affect our chemical balance. Think about a sprained ankle. Inflammation around a sprained ankle causes it to be fat, painful, and unable to work efficiently. Additionally, the ligaments of the ankle are weak after a sprain. The inflammation on the inside of your body and in the brain is similar to the inflammation in the ankle but worse. When the gut lining is damaged, not only are these toxins getting into our tissues and bloodstream, but the development of cytokines allows the inflammation to also reach our brain. In addition, we are also not absorbing nutrients properly. This leads to vitamin deficiencies and vitamins are VITAL for our brain function. But how do we obtain these vital vitamins and nutrients? One of the BEST ways is through our food, although sometimes we can’t consume enough of the right foods to receive adequate nutrients. Other times, we don’t actually absorb the nutrients due to our gut damage, so supplementation can also benefit many individuals.
On another note, blood sugar is absolutely vital for our brain function, hormone balance, and cellular recovery. Protein in the diet can provide quality vitamins and minerals but is also a key component in stabilizing blood sugar. Did you know low blood sugar levels or high blood sugar levels can actually increase cortisol (stress hormone) and cytokines (inflammation), which augments anxiety, depression, bipolar disorders, and several other mental health disorders?! It can be controllable with adequate protein in our diet!! Check out some of the foods that can help to promote blood sugar stability and stabilize mental health: • Green, leafy vegetables and other cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts) are absolutely essential in providing many of the vitamins already mentioned! • Lean, unsaturated proteins (chicken, fish, turkey, pork loin, plant-based proteins, quinoa, tofu) are also very important to provide essential vitamins for brain function, hormone control, and blood sugar stability. • Fish like salmon, tuna, and sardines support vitamin levels, healthy brain development, and bone density • Nuts and seeds in moderation! • Theanine and branch chain amino acids through proper supplementation Improving and stabilizing mental health requires a full-body approach. We cannot expect long-term effects from treating just one area. We need to start from the inside out, so start with your food and your gut. This article is not to treat or to make treatment recommendations. You should always consult your provider prior to making any dietary or supplement changes.
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