Take a look at our December newsletter!
DECEMBER 2022
WWW.BERMANPT.COM | 239-431-0232
It’s finally here — the most magical month of the year. And you better believe we are even more excited this year because Stella can actually start to comprehend what Santa is all about. We started using the “Elf on the Shelf,” and she has absolutely taken the bait, hook, line, and sinker. Every year we go to Jenni’s parents’ home in Jacksonville, Florida, for Christmas celebrations. It always starts with an amazing home-cooked prime rib meal on Christmas Eve that my mother-in-law consistently smashes out of the park. We usually have around 20 people over and make an entire night out of it as we enjoy the company of our family and closest family friends. After all the dishes are done, and the kids have gone to bed, “Santa’s elves” get to work building all the toys that will be around the Christmas tree. The best part is that Santa’s presents are never wrapped, so the kids can always see exactly what Santa brought them before the house is filled with ripped wrapping paper. Then we wrap up Christmas morning with a giant breakfast full of delicious carbs and sugars I rarely get to indulge in. A few years ago, I decided we would start closing the business for the week between Christmas and New Year’s. It’s been one of our best decisions ever. One of the things I love doing most during that week off is reminiscing about how the past year has gone. I reflect on the good, the bad, and how far we’ve come since I opened up Berman PT as a one- man band in 2015. It’s always hard to see all the good when you’re in the trenches battling the day-to-day stuff, so taking a short sabbatical from work helps me objectify all the good we’ve accomplished. This includes the countless people we’ve helped improve their quality of life and the employees who Sessions at our Berman Golf location in Bonita are filling up fast. If you’re interested in gaining more distance off the tee, improving your shot consistency, and being able to play more often, you should book a session with us. The entire month of December has already been booked, so call us today to get on the cancellation list or reserve your spot in January. The Christmas Season Has Arrived A Time for Family, Fun, and First-Class Food
have grown both personally and professionally. I can honestly say there isn’t anything more rewarding and humbling (other than raising Stella, of course!). So, with that said, I’d love to hear from you! What are your favorite holiday traditions? What do you look forward to the most during this time of year? What is your fondest memory of the holiday season? Email me (DrBerman@bermanpt. com) and share your story! I’d love to hear from you and take advantage of every opportunity to get to know you better. Switching gears, all three businesses are locked, loaded, and super excited to get cranking next month. In the PT room, we brought back our movement coach, Kaylee, in October. Kaylee specializes in helping people move with proper body mechanics so they can return to exercise, golf, tennis, or just plain LIFE without injury. Kaylee will also be helping me in the golf room since she has extensive knowledge of biomechanics, so get excited. Kaylee’s overall goal is to help you become antifragile and more confident, so I know you will love working with her. Upstairs, Jenni has added Mierlyn to the team. Mierlyn has gone through Jenni’s intense mentorship program and is ready to take your health and wellness up a notch. She has brought a valuable and unique skill set with her, which will help you reach your weight loss and gut health goals exponentially faster! I HIGHLY recommend you get on her schedule before January because she’s already booking out three weeks in advance. Last but not least, our new Berman Golf location in Bonita has taken off. As of mid-November, the entire month of December is completely booked. I warned y’all last month that you better get your sessions booked if you wanted to experience what all the chatter is about. So, if you’re coming down in January — or if you’re already here and you’re experiencing FOMO (fear of missing out) — you better call me TODAY . I can put you on a cancellation list for December or get you on the schedule for January. And just FYI, demand is growing, and supply (my time) will likely decrease significantly come March 1 when the new baby arrives ...
I hope you will all have a merry Christmas, a happy Hanukkah, or whichever holiday you may celebrate. And make sure you tell everybody else the same! –Dr. Jake Berman
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ONE ‘STEP’ AT A TIME PHYSICAL THERAPY IS FOR KIDS, TOO!
When physical therapy comes to mind, your thoughts likely jump to adults with injuries, the elderly, and people recovering from surgical procedures. But, did you know it's for kids, too? Physical therapy is highly beneficial for children suffering from conditions that limit their ability to enjoy life to the fullest. This can include physical impairments that impact their mobility, coordination, quality of movement, balance, age-appropriate gross motor skills, or other medical conditions. If a child’s development is ever affected by an illness, physical therapy can improve a medical condition or injury to enhance their quality of life. It can help them grow and develop with their peers while experiencing fewer mobility barriers. Some common medical diagnoses that may benefit from physical therapy include developmental delay, autism, cerebral palsy, Down syndrome, hypotonia, spina bifida, and torticollis.
just for kids to enhance their gross motor movement and functional mobility. Most of the equipment resembles toys, and the children are excited to show up for their sessions and interact with the fun and enticing equipment! These items usually include:
• Balance beams • Therapy balls • Hoops • Foam rollers
• Small trampolines • Pediatric scooters • Swings • Fitness rockers
In severe cases involving children with significant movement disorders that limit or prevent walking or sitting, special seating or wheelchairs may be necessary for physical therapy sessions. Keep in mind that physical therapy doesn’t only remedy symptoms of illnesses and medical conditions. Suppose a kid sprains their ankle playing soccer, breaks an arm while learning to ride a bike, or injures their growth plate on the playground. In that case, they may also require physical therapy to assist them in recovering, especially if they underwent surgery! The overarching goal of physical therapy for kids is to keep the experience upbeat, removing any apprehension or fear so they reach developmental milestones or recover from injuries. Most exercises are conducted in a “game” style and usually incorporate the child’s parents for support. To find out more about pediatric physical therapy, the best place to start is to consult with a physical therapist you trust. They will guide you through the process and support you in making the best decision to meet your child’s needs! Remember: Movement is medicine, no matter your age!
Pediatric physical therapy works to limit or correct symptoms of the following conditions:
• Pain • Poor posture
• Abnormal gait patterns • Core weakness • Insufficient balance • Ligament laxity • Asymmetrical movement patterns
• Lack of coordination • Decreased flexibility • Restrictions in range of motion
So, what does physical therapy for kids look like? It’s usually much different than the typical adult PT session — after all, a kid’s work is all play! Physical therapy offices that offer services for children are typically loaded with colorful and appealing exercise and therapy equipment, usually designed
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Exploring the Dangers of Fad Diets
When you hear it's possible to lose 10 pounds in two weeks, it's surely tempting to at least look into the new diet that your friend or coworker is raving about. Desperate to lose weight, millions of people worldwide fall victim to fad diets to achieve quick weight loss. Unfortunately, many of them are dangerous to your health and may fall short of expectations. Certain fad diets may shed some pounds, but in most cases, the results are temporary and can be harmful to your health. Some of the more well-known fad diets include the Baby Food Diet, the Tapeworm Diet, the Fruitarian Diet, and the Cabbage Soup Diet. These diets drastically restrict calories, cut out major food groups, may lack ample (if any) protein, and are not sustainable. We all want a quick fix regarding waist size, but these diets are not worth risking your body. The Baby Food Diet, which allows you to eat a jar of baby food for a few meals a day, drastically restricts calories. You’ll lose weight, but it will send your body into starvation mode, leading it to conserve calories. More notably, once you wean
off this fad diet and return to normal calorie consumption, the scale is likely to creep back up. There’s a reason baby food is for babies! Likely one of the most dangerous diets is the Tapeworm Diet, which directs people to consume a pill that grows an actual tapeworm in their stomach, and the parasite consumes the food and nutrients that are ingested. Banned by the FDA, this diet is hopefully no longer used by people! Some other diets, such as the Fruitarian Diet or Cabbage Soup Diet, involve eating foods from only one food group, which takes the necessary balance out of your diet! When you only eat one type of food, you deny your body other nutrients and essential fatty acids present in other foods. Because fad diets are so restrictive and eliminate many different kinds of food, they can leave you feeling weak, tired, and more prone to illness. The bottom line is fairly simple: If the result of fad diet seems too good to be true, it probably is!
WINTER VEGETABLE SHEPHERD’S PIE
TAKE A BREAK!
DIRECTIONS
INGREDIENTS
• 6 1/2 cups potatoes, cut into large chunks • 2 tbsp olive oil • 2 onions, sliced • 1 tbsp flour • 2 large carrots, cut into rounds • 1/2 cauliflower, broken into florets • 4 garlic cloves, sliced • 1 sprig rosemary • 15-oz can diced tomatoes plus liquid • 1/2 cup water • 1 1/2 cups frozen peas • Milk, to desired consistency
1. In a pot, boil potatoes until tender. 2. In a pan, heat oil over medium heat. Add onion and cook until softened. Stir in flour and cook for 2 minutes. Add carrots, cauliflower, garlic, and rosemary and stir until softened. 3. Pour tomatoes into mix and add water. Cover and let simmer for 10 minutes, then remove lid and cook for 15 minutes until thickened. Stir in peas and simmer. 4. Drain and mash potatoes. Stir in milk to desired consistency. 5. Preheat oven to 375 F. Spoon hot vegetable mix into pie dish, then top with mashed potatoes. Bake until top is golden brown.
Inspired by BBCGoodFood.com
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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.
INSIDE THIS ISSUE
1. We’re Ready for an Exciting Christmas Season 2. Pediatric Physical Therapy 3. The Dangers of Fad Diets
Winter Vegetable Shepherd’s Pie
4. Eliminating Visceral Fat
NOT ALL FAT IS CREATED EQUAL
Did you know there are two types of fat: subcutaneous and visceral?
The best course of action is to reduce and prevent visceral fat, which can be challenging, as the only true way to eliminate visceral fat and keep it off is through proper diet and exercise. Here are some methods to reduce your risk of harmful effects of excess visceral fat:
Subcutaneous fat is the "pinchable" fat commonly found around your midsection, arms, and legs. Visceral fat, however, wraps around your organs, so it’s much harder to see or even notice. Compared to subcutaneous fat, visceral fat puts you at a higher risk for health complications. Some potential health concerns that can result from excess visceral fat include Alzheimer’s, high cholesterol, heart disease, and stroke. So, how do you measure your visceral fat, and how do you get rid of it? While it’s difficult to measure, costly imaging tests can accurately report just how much visceral fat is hanging around your internal organs. As a cheaper alternative, you can use your body mass index, or BMI, as an indicator of healthy weight ranges and appropriate fat levels based on your body measurements. You can also measure your waist size since visceral fat tends to congregate in your abdominal cavity. According to Medical News Today, if a woman’s waist measures 35 inches or more, she likely is carrying too much visceral fat. The same is true for a man’s waist that measures 40 inches or more.
• Prioritize sleep and ensure that you are getting enough. • Exercise for at least 30 minutes daily (aerobic exercises are especially beneficial). • Consume a healthy and balanced diet consisting of proteins, fruits, and veggies. • Avoid smoking. • Reduce sugary sodas and drinks. • Limit alcohol intake. • Avoid trans fats. • Reduce stress levels. No matter how fit or in shape you are, having some fat on your body is normal and healthy. However, to keep your body healthy and performing its best, reducing visceral fat is essential!
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Last month we had a record-setting Black Friday sale. After the sale ended, we continued to get tons of requests for a few items, so in light of the giving season — here you go! SEASON OF GIVING Don’t Miss Out on These Amazing Deals IT’S THE
$200 in Credit Toward Physical Therapy for ONLY $40 The limit is two per person and CANNOT be used for yourself. We have very nice gift certificate cards that go into fancy boxes, so this is a perfect gift or stocking stuffer for that special someone you haven’t convinced to come see us yet. Drag that horse to water — and force that thing to drink, baby. $250 Gift Card Toward Health and Wellness for Just $100 These gift cards must also be gifted to someone (cannot be used on yourself). This covers a medical consultation, medical follow- up, or dietary consultation. You can buy two, which would cover both a medical and dietary consult for just $150. We can apply these gift cards to a new wellness program for any new client. This is normally $297, so you’ll save $75! This is the PERFECT gift for that golfer you know who is super frustrated with losing distance off the tee, shot consistency, or not being able to play as frequently as they’d like. FYI, this program is severely underpriced and will likely cost 50%–100% more very soon … 20% Off Our Custom Fit Pillows Use this offer for yourself or someone who continues to complain about neck pain, tossing and turning throughout the night, snoring, or not getting a good night’s sleep. And don’t forget, we also have TRAVEL-SIZE pillows. So, if you already have one of our pillows, why not get the travel-size version so you can take an amazing night’s sleep anywhere you go? 25% Off the Online Tee Shot Transformation Program
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CONTROLLING YOUR BLOOD SUGAR It’s More Than What You Eat
When we hear the words “blood sugar,” many of us immediately think, “I don’t have diabetes,” “My doctor said my sugar is fine,” or “I don’t eat a lot of candy or sugar.” Diabetes, candy intake, and fasting glucose levels are not my top concerns for you and your blood sugar. Blood sugar needs to be deeply evaluated. Blood sugar instability occurs when blood sugar fluctuates between highs and lows throughout the day and night — but you may not catch this on just one fasting blood test.
Furthermore, blood sugar instability can start in our teens and 20s. Indulging in meal plans high in carbohydrates and sugars as early as our teenage years can set up this cellular dysfunction where our cells are not metabolizing efficiently. Rice, potatoes, pasta, bread, beans, pastries, candy, and fruit are a few examples of food high in carbohydrates and sugar. Meal plans high in these foods plus a lifestyle lacking in protein-rich meals, cardiovascular exercise, proper hydration, and a balanced sleep pattern can increase the risk of insulin resistance. Environmental factors and genetics can increase your risk even more. Speaking of Genetics … If your dad, grandfather, and aunt have diabetes, it does not mean you are destined to have it as well. We actually have the ability to turn genes on and off. I will have to save this explanation for another time, but it is true. We must evaluate our bodies from the inside out — and intervene to break the cycles. We should support our bodies in the right areas with the proper nutrition and supplements. Keep in mind that there are “normal” and “optimal” ranges. For the Berman Way, Insulin Resistance Blood Evaluation Includes: • Blood glucose level greater than or equal to 100 mg/dL • HDL < 55 mg/dL in women or < 45 mg/dL in men
Signs of Blood Sugar Instability: • Weight gain • Brain fog • Afternoon crash • Afternoon hunger or cravings • Nighttime hunger or cravings • Interrupted sleep • No morning appetite Effects of Blood Sugar Instability: • Weight gain • High cholesterol • Heart attacks • Fungal infections • Anxiety and depression
• Low energy or fatigue • Hot flashes • Night sweats (men and women) • Dizziness • Nausea • Headaches • Poor immune system
• Poor sleep cycle, insomnia • Sleep apnea • Kidney disease • Stroke • Vision loss
• Triglycerides > 100 mg/dL • Hemoglobin A1c > 5.4% • Serum insulin level > 6 mIU/L
Blood sugar instability can lead to a metabolic dysfunction called insulin resistance. Insulin resistance is a dysfunction of the metabolism in which your body is not efficiently metabolizing food, specifically carbohydrates and sugar. This inefficiency leads to the body storing food as sugar outside of our cells, which commonly turns into fat in the abdominal area. The process of insulin resistance leads to systemic or full-body symptoms, prediabetes, and diabetes (if left untreated). The Causes of Blood Sugar Instability and Insulin Resistance Medications, stress, high cortisol (stress hormone) levels, vitamin deficiencies, lack of exercise, poor muscle mass, dehydration, sleep apnea, poor sleep patterns, and autoimmune diseases are some causes of blood sugar instability.
A continuous glucose monitor can be beneficial in providing objective data about your blood sugar. This can help to determine the cause of blood sugar instability. Ask Berman Health and Wellness more about using a continuous glucose monitor. Blood sugar instability, prediabetes, and diabetes are reversible . For now, understand these things: Generally speaking, protein is the most important thing to start stabilizing blood sugar. Carbohydrate balance is necessary. Vitamin replacements are required. Proper hydration is vital.
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