Check out our April newsletter!
APRIL 2025
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April Reflections, Family Milestones, and Keeping Up the Momentum
I can’t believe it’s already April! But even more shocking — I can’t believe my oldest little girl is turning 5 this month! Many of you have been with me for years, even before I had kids, and now here I am with a 5-year-old. It’s surreal! Vera and Walker are doing great, too. Our little family of five is really coming together, with Stella stepping into her role as the “mother hen,” Vera being her trusty sidekick, and Walker thriving as their real-life baby doll. It’s been an absolute joy watching our family grow, even if the chaos is nonstop. It’s funny how many people stop us in public and say, “Wow, good luck!” — as if we didn’t know what we were signing up for! But honestly, we’re settling into this beautiful madness, and I couldn’t be happier. Jamaican Traditions — Dunking the Baby! One of the biggest things I’m looking forward to next month is continuing my tradition of taking my newborns to Jamaica and dunking them in the cold waters of Dunn’s River Falls! Many of you know my grandparents had a home in Jamaica when I was growing up, and I have some of my best childhood memories from those trips. There’s even a picture of my dad dunking me in the freezing falls when I was about 18 months old — I’m crying, he’s laughing, and somehow, that picture brings me so much joy. Because of that tradition, I’ve continued the “initiation” with Stella, then Vera, and now it’s Walker’s turn! It’s like my own version of a baptism, but instead
of religion, its purpose is to turn them into honorary "Jamericans"! The End of Season and What’s Next With Easter around the corner, it’s the official signal that snowbird season is winding down. It’s always amazing how fast things change — one minute, we’re packed and buzzing, and within two weeks, it feels like a ghost town. While it’s nice to catch our breath, there’s always that moment of “Wait … now what?” One of the best parts of this business is the people — getting to know you, hearing your stories, and helping you live pain-free. When the season ends, we miss those connections. But then, the locals emerge from hibernation, traffic clears up, and life shifts back to “normal.” A Record-Breaking Season! This past season was an all-time record for us — upstairs and downstairs! We met and helped more new people than ever, keeping them off pain meds and avoiding unnecessary surgeries. Last fall, I made the decision to over- prepare and added two extra providers, bringing our total to five. And I’m so glad I did because every single schedule was maxed out! Hearing all the life-changing success stories over the past few months made every bit of stress and effort worthwhile. If you were one of the many who trusted us with your health this season — thank you! Your support and commitment make it an absolute pleasure for us to come to work every day.
Keeping the Momentum This Summer As many of you head back north for the summer, I want you to take advantage of us while you’re away! A quick five-minute FaceTime or Zoom check-in could be the difference between staying on track or slowly drifting off course. It’s so easy to deviate from perfection over 30, 60, or 90 days without realizing it. I make it a point to have one of my providers assess my squat and other movements at least every 30–45 days — so there’s no reason why you shouldn’t do the same. And here’s a fact — if you think you don’t need any coaching or feedback, your chances of regression are 73 times higher than those who check in regularly. (Yes, that’s a real stat — just ask me!) So, if you want to be part of the elite group that keeps progressing all summer long, call, text, or email me this month to set up your check-ins for next month!
Here’s to an amazing April and beyond!
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ARE SUGAR SUBSTITUTES WORTH THE TRADEOFF?
The U.S. market for soda is worth over $200 billion, fueled by the average American’s annual consumption of nearly 40 gallons of soft drinks — including diet soda. While staying hydrated is good, sending lots of chemical sweeteners into our digestive tracts may not be. Concern for serious health issues started in the early 1970s when scientists linked cyclamate and saccharine, popular synthetic sweeteners, to cancer. Congress banned cyclamate but wouldn’t ban saccharine. More recent studies determined that obesity is related to many types of cancer, and obese people are more likely to consume lots of diet soda. Similarly, high blood pressure, diabetes, and strokes are more likely due to underlying health issues like excessive weight than consuming artificial sweeteners.
In the last decade, more natural sugar alternatives have become available, like stevia, agave, monk fruit, and allulose. Diet soda manufacturers have yet to incorporate these into their soft drinks, but they are experimenting. The Coca-Cola Company uses stevia along with erythritol (another new sugar substitute) in its Vitamin Water Zero. Artificial sweeteners do provide some benefits, including fewer cavities, lower blood sugar, and less weight gain. However, some people still suffer side effects from drinking diet soda. The sugar alcohols in diet sodas are linked to intestinal distress, and one scientist points to a potential link between laboratory- created sweeteners and inflammatory bowel disease (IBD). The importance of our stomach’s microbiome is new to science, and all impacts are under intense scrutiny. Sugar-free beverages may be a better choice than sugar- infused drinks because they don’t cause insulin spikes, but the Mayo Clinic warns that frequent consumption of any type of sweetened drink can become habit-forming, making it hard to return to drinking plain water, which is the optimal choice for health. As with most food trends, we should be informed, listen to our bodies, and make wise choices about what we drink and eat.
Managing Anxiety in Midlife SIMPLE SOLUTIONS FOR A CALMER MIND
As we age, life’s demands shift in ways that can heighten anxiety. Many older adults navigate significant changes — increased career demands, aging parents, and chronic health conditions. Hormonal shifts associated with aging, especially among women, can also amplify stress and unease. Common symptoms include irritability and panic, insomnia, trouble with memory and focus, and digestion problems. Fortunately, there are strategies to help you regain control and maintain your well-being. Practice mindfulness and relaxation techniques. Mindfulness techniques encourage you to focus on the present moment, which can counteract racing thoughts and reduce feelings of worry. Mindfulness-based practices include meditation, deep breathing, and yoga. Even a few minutes of daily practice can make a big difference. Stay physically active. Physical activity releases endorphins, which improve mood and reduce stress. Activities like walking, swimming, and tai chi can be ideal for older adults, as they are gentle on
the body while providing mental health benefits. Aim for 30 minutes of activity most days of the week. Maintain social connections. Strong social ties are one of the most significant predictors of contentment. Reaching out to friends, family, and community groups reduces feelings of isolation and can help manage anxiety. Consider joining a book club, taking a class, or volunteering — these help foster meaningful connections while keeping your mind engaged. Seek professional support. If anxiety feels unmanageable, speaking with a therapist or counselor can help. Cognitive behavioral therapy is beneficial for anxiety, as it enables you to identify and reframe negative thought patterns. In some cases, a medical provider can prescribe helpful medication. Experiencing anxiety in your 50s and 60s is more common than you think, but it’s also manageable. Taking proactive steps today can lead to a calmer, more confident tomorrow.
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The Hidden Benefits of Loving Your Daily Workout When getting in shape and sticking to an exercise routine can feel like an uphill battle, it doesn’t have to. Current Find an Exercise Routine You Can Stick To
enjoy. If it’s easier to exercise with friends, ask at your gym for groups that meet there or find other people who want to work out with a group on social media. Break the 150-minute goal into smaller, achievable increments. If you like jogging, rather than running for 30 minutes five days a week, substitute cycling — either outdoors or inside on a stationary bike — every other day to take the pressure off your feet and joints. Three 10-minute workouts rather than one long session is also fine. Whatever feels good for you and keeps you giving your best effort each workout. Track your sessions and reward yourself. Keeping a calendar of your successes helps make your good habits tangible. If you need a boost, look for different yoga, dance, or martial arts classes to incorporate into your schedule. After 30 KETO LEMON GARLIC BUTTER CHICKEN
TAKE A BREAK! Choose something you enjoy. It’s okay if lining up at dawn to enter a CrossFit gym isn’t your thing. There’s nothing worse than dreading daily trips to a weight room when you’d rather be out hiking or playing a competitive sport. The important thing is to do what you With these guidelines in mind, it’s time to reset your workout expectations with these three tips to help you find a program you can stick with. studies show that we should strive for at least 150 minutes of moderate exercise weekly. Moderate being defined as walking 2 miles in 30 minutes or biking 5 miles in the same amount of time at a rate that requires some effort to hold a conversation.
days of success, give yourself a treat, whatever may be motivational. The bottom line is that exercise should be enjoyable if you’re going to stick with it. Don’t beat yourself up if you fall off the wagon. The voice in your head should be encouraging, the way you would speak to a friend who’s struggling. Give yourself time to establish your new routine. If you choose activities you enjoy, taking time for yourself will be a pleasure. You’ll start looking forward to your exercise routine and be more likely to stick with it over the long term.
Inspired by DietDoctor.com
INGREDIENTS • 4 chicken thighs, bone-in, skin-on • Salt and pepper, to taste • 2 tbsp olive oil • 2 tbsp unsalted butter
• 2 cloves garlic, minced • 1/4 cup low-sodium chicken broth • 2 tbsp heavy cream • 1 lemon, zest and juice • 2 tbsp chopped parsley, for garnish
DIRECTIONS
1. Preheat oven to 400 F and season chicken with salt and pepper. 2. Heat olive oil in an oven-proof skillet over medium heat. Sear chicken skin-side down until crispy, about 5 minutes. Flip and cook 2 more minutes; remove from skillet and set aside. 3. Melt butter in skillet, then sauté garlic until fragrant. Add broth, cream, lemon juice, and zest. Simmer for 3 minutes. 4. Return chicken to skillet, spoon sauce over, and bake in oven for 15–20 minutes or until cooked through (165 F internal temperature). Garnish with parsley before serving.
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INSIDE THIS ISSUE
1.
April Reflection, Family Milestones, and Keeping Up the Momentum
2.
How Much Do You Know About Diet Soda?
Your Guide to Conquer Anxiety
3.
Make Exercise Fun and Effective
Keto Lemon Garlic Butter Chicken
4.
Mastering the Art of Nature Photography
Capture Nature’s Beauty Like a Pro
Quick Tips for Better Outdoor Photos Nature photography offers a great way to get outside and capture the beauty of the natural world. Whether you’re new to this hobby or have been snapping photos for years, you can always enhance your skills with these four tips for producing compelling outdoor photos.
speed, and ISO, which control exposure and depth of field. For instance, a wide aperture (low f-stop) can help create a shallow depth of field and isolate your subject from the background, which is particularly effective for wildlife photography. Conversely, a narrow aperture (high f-stop) is ideal for landscape shots because it increases the depth of field and helps keep more of the scene in focus. Consider Composition In photography, composition is key. When taking nature photographs, apply compositional rules such as the rule of thirds (placing subjects off- center), leading lines (guiding the eye with pathways or rivers), and framing (using natural elements to highlight the subject). Experimenting with different perspectives and angles can also add depth to your photos.
Be Respectful Whenever you’re out in the field,
Plan Ahead Before heading outside with your camera and other gear, research your chosen location and the subject you aim to photograph. Understanding the local wildlife, plant life, and weather conditions can inform your equipment selection. Timing is also key. Early morning and late afternoon, known as the “golden hours,” offer soft, diffused light that enhances natural scenes. Master Your Equipment Be sure to familiarize yourself with your camera’s settings. Some of the most important include aperture, shutter
respect the environment by following local guidelines, maintaining a safe distance from wildlife, and minimizing your impact on natural habitats. Always stay on designated paths and never remove any natural objects. Following a few simple rules protects wildlife and the landscape and maintains the integrity of your photography. With these tips in mind, you’re ready to enjoy the outdoors while capturing images that reflect the beauty of the natural world.
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Stella June, Vera Kay, and Walker Ryan Update! As a family of five, we are playing zone defense with our three firecrackers, and it has been the best four months we could ask for. Stella June has fallen right into the role of (slightly bossy) ever-so-caring oldest sister to Vera Kay and Walker. Vera Kay makes us laugh every single day and is loving the start of gymnastics! Walker is rolling over and giving us a few more hours of sleep. He’s been the perfect blessing to our family. We give a lot of credit back to our friends and family for supporting us through the years as we grow a beautiful family!
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Get to Know the ‘Clean 15’ and ‘Dirty Dozen’ for Optimal Health
Just two months ago (February 2025), we had our incredible Longevity Event at the Hyatt House of Naples — Downtown hosted by Berman Health and Wellness with world-renowned Author and Functional Medicine Physician Dr. Caroline Cederquist. Dr. Cederquist was the former owner of Cederquist Medical and Wellness Center in Naples, Florida. She has a passion for helping individuals understand metabolism, reach a healthy weight, and improve their longevity through nutrition-based practices. At our longevity event in February, she lectured on healthy metabolism, blood sugar control, and reducing inflammation. In talking more about toxins, pesticides, and bacteria, she taught the audience about the Environmental Working Group (EWG) Clean 15 and Dirty Dozen Foods.
the foods which are the “dirtiest” and you definitely should make sure you are buying organic! The list of the cleanest and dirtiest foods DO change every year! I am going to share with you the lists from 2024: CLEAN 15 1. Avocado 2. Sweet corn 3. Pineapple 9. Kiwi 10. Cabbage
11. Watermelon 12. Mushrooms 13. Mangos 14. Sweet potatoes 15. Carrots
4. Onions 5. Papaya 6. Frozen sweet peas 7. Asparagus 8. Honeydew melon THE DIRTY DOZEN 1. Strawberries 2. Spinach 3. Kale (collards and mustard greens) 4. Grapes 5. Peaches 6. Pears
7. Nectarines 8. Apples 9. Bell and hot peppers 10. Cherries 11. Blueberries 12. Green beans
We cannot always control the toxins we run into — especially in our environment. We can eat the cleanest foods out there and constantly look for the organic, but we will still be confronted with SOME types of toxins, bacteria, viruses, and more. We have to make sure we are doing all we can to support our immune system, gut health, vitamin levels, stress response, and recovery to support the immune system to fight when it needs to. If you have other questions about how Berman Health and Wellness can help you with your metabolism or gut health, let us know! If you want more information about what we discussed and reviewed at our Longevity event, let us know! By the way, we do work virtually! See you soon! –Jenni Berman PA-C, ABAAHP, CPT, CNS
Over the last several decades, the amounts of pesticides, genetically modified organisms (GMOs), toxins, chemicals, and bacteria have increased for various reasons. Our food has definitely changed over the last several years. We know this impacts the amount of inflammation and autoimmune diseases within the population. The EWG provided a list of the Clean 15 and the Dirty Dozen Foods which explains retroactively (the year prior) which foods are naturally the “cleanest,” which you may not need to be spending the extra money to buy organic versus
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