Take a look at our April newsletter!
APRIL 2023
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THE BERMAN METHOD EXPLAINED Consider PT Before Surgery
Low Back Fusion: The same as the neck fusion Hip Replacement: Capsular restriction (Google it), AND you failed quality PT glute strengthening Meniscus “Repair”: (This one pisses me off the most.) The ONLY reason you should have meniscus surgery is if, and only if, your knee gets “locked” in a position. Not clicking but actual locking. That means the meniscus tore off and is literally floating around your knee joint. Knee replacement: If you’ve failed quality PT glute strengthening, NOT because it’s “bone on bone.” I’ve had literally thousands of clients come to me with “bone on bone” X-rays who completely avoided surgery after aggressively strengthening the glute and core. Feet: Don’t even get me started on the feet. Feet are like “The New World” to western medicine, and I’m your “Lewis and Clark.” Please just ask me before you let anybody cut on your feet. That was a lot, but I’m tired of censoring myself, damn it! I’m David going against Goliath with Goliath being the “corporate medical system,” aka Western medicine. I’m tired of justifying to potential clients why we don’t take their crappy insurance and why I don’t care what their MRI says. But most importantly, I’m tired of hearing from countless people who rely on chemically composed pharmaceuticals to dampen their pain, who ultimately go on to have needless surgery they could have avoided by spending their hard-earned cash on quality hands-on therapy focused to treat the PROBLEM that’s causing their SYMPTOMS! With all that said, I’m going to work on my boat for a while to let my blood pressure come down after ranting and trying my best to not destroy my keyboard! HAHA! Kidding, I wasn’t that jacked up. In summary, please question everything about your health. I love it when people ask me questions — and even question me — because it makes me actually think whether my answers
April is already here? I can’t believe Q1 of 2023 is in the books, AND we have a new baby human in our family! Speaking of that, for complete transparency, I’m writing this newsletter at the end of February BEFORE our second baby was born in anticipation of the new and welcomed chaos, so my plan for this month’s edition is to give you some quality Jakeisms as a friendly reminder of how this whole Berman Method of treating problems and not symptoms came to fruition. Right out of the gate, let’s just make sure we are 100% clear — your health insurance is killing you. Maybe not literally or directly, BUT definitely indirectly. You must remember that your insurance will only cover what they deem is “medically necessary,” and 99.9% of the time, that is just enough to keep you from dying. Big Pharma is in the business of “client retention” and not actually curing anything. This is clearly noted in the fact that literally every pharmaceutical medication has at least one side effect — which requires another pharmaceutical to “treat” that side effect, which comes with its own side effect, and so on … Case in point, there were 70,601 opioid-related drug overdoses in 2021, and that number only continues to grow since the 1990s. Yet, I spent 30 minutes searching the web for just a single overdose from marijuana and couldn’t find one. Opioids have been “FDA approved” since day one, yet it’s taken literally 100 years for marijuana to become “legal.” Why? Could it be because marijuana doesn’t have any “lasting” side effects that require another medication to treat? Next, your orthopedic surgeon gets paid A LOT to operate. They are experts at operating. They are NOT experts in conservative treatment. This is not 100% their fault because the knowledge they have of PT is usually from the B.S. cookie cutters that are seeing 3–4 patients per hour and essentially putting you on an assembly line, so it’s no wonder they think PT doesn’t work. My 2 Cents on What I Believe Requires Surgery (Please don’t take this personally if you’ve already had surgery; what’s done is done.) Neck Fusion: If we can’t find a position of relief from radicular symptoms down your arm AND you have strength deficits in the affected arm Shoulder (Rotator Cuff): If you can’t raise your arm above shoulder height without hiking your shoulder up toward your ear
are objective and factual-based or not. And if you don’t like the answers, then keep looking somewhere else until you do like the answers!
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ADD MORE MOVEMENT TO EACH DAY GET IN BETTER SHAPE
Walk or bike to your destinations. We’re all accustomed to
Getting the movement our bodies and minds need each day can be challenging. Many of us work on computers for hours, only standing to use the restroom or refill our water bottles. But we need to do more than that to stay healthy. When we add more movement to our daily routines, our muscles grow stronger, which helps improve our balance, stability, and coordination. Our bones become more durable and our joints more flexible. It’s no secret that moving helps us live healthier, but going to the gym can be expensive and time-consuming. Thankfully, we can adopt simple daily routines to add more movement to our lives. Here are a few worth trying. Be active on your work breaks. If you work an eight-hour shift, you are entitled to a few breaks throughout your day. Try to use them to be active. Stand up and stretch or walk around once an hour if you work on a computer. Set reminders on your phone so you don’t forget. You can even utilize a standing desk to avoid sitting for extended periods. If possible, get out during your lunch break and walk instead of sitting down. Being active throughout the day will help prevent stiffness and fatigue while improving focus and productivity.
getting in our cars whenever we need to go somewhere, but maybe it’s time to walk or get the bike out instead. If you travel
a short distance for work, consider walking there or riding a bicycle if possible. The same goes for trips to the post office, grocery store, or other locations close to your home. You’ll add some extra movement and sunlight to your days. Take the stairs. If you work in an office building, skip the elevator. If you work from home and have stairs in your house or apartment, walk up and down the steps a few times. You can also take the stairs up to buildings instead of using walking ramps. This adjustment is one of the quickest ways to add exercise into your day, and it doesn’t take much! These little changes can go a long way, but remember that doing these activities once is not enough. They need to become a habit. Perform them every day when possible, and you’ll feel better physically in no time.
How Improved Balance Empowers Your Actions
Balance is essential in everything you do, every day, all the time. Most of the time, you maintain your balance without even realizing it. However, you may notice a decline in your ability to balance as you age or after suffering an injury. You can combat this decline by performing balance exercises, such as yoga, standing on one leg, or walking heel-to-toe. You’ll notice numerous benefits in all aspects of your life when you practice proper balance.
move more freely and easily, making everyday tasks like walking, running, and climbing stairs easier. This can also lead to improved overall fitness and physical health. Good balance can even help if you’ve been suffering from poor posture or back pain, as it improves posture and alignment.
Not all of the benefits of proper balance are physical, though. You can also experience significant mental benefits. Good balance helps reduce stress and anxiety and improves your focus and concentration. This can cause you to do better in work or school while enhancing your overall quality of life. You may also feel more confident or boost your self-esteem since balance can help with general fitness and physical health. It’s never too late to start improving your balance. Try doing yoga or performing balance exercises, and you’ll quickly notice various improvements to your mental and physical well-being.
One of the best benefits of having a solid balance is reducing the likelihood of falling and getting injured. When you have good balance, you’re less likely to trip and fall, which usually leads to severe injuries. Nothing is worse than slipping and breaking a bone or injuring your head, which is why keeping up with balance exercises is vital, regardless of age. Another fantastic benefit of improved balance is increased mobility and flexibility. With good balance, you can
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Every other month, new dieting fads seem to take the world by storm. Some popular diets aren’t beneficial, while others have incredible health benefits, so how do people know what’s worth trying? Luckily, one recent diet out there may be a little bit more credible than the rest: the Nordic diet. Nutritionists, scientists, and chefs decided to create this diet in 2004 to help slow obesity rates and unsustainable farming practices in Nordic countries, but it might help residents of the U.S., too! The Nordic diet emphasizes consuming food high in protein, complex carbohydrates, and healthy fats. Fruits, vegetables, and seafood are common on Nordic diet menus, but what separates the Nordic diet from the others is that it uses canola oil, which has less saturated fat than olive oil and other processed options. You’re supposed to eat a decreased amount of sugar and twice the amount of fiber and seafood than a typical diet. Some phenomenal physical health benefits come with switching over to the Nordic diet. It helps reduce inflammation throughout the body and can even reduce your risk of getting Type 2 diabetes, cancer, and heart disease. Many people who tried the diet noticed decreased cholesterol and lower blood pressure while they followed these guidelines, even saying they lost weight or had an easier time staying in shape. TRY THE NORDIC DIET! Need a Nutritional Boost?
You may have seen the Nordic diet on the news after Noma, a three-Michelin-star restaurant known for its Nordic menu, recently closed in Copenhagen. Food critics and patrons rated this restaurant as one of the best in the world, but the owner found the grueling hours and intense workplace culture unsustainable. So, still wanting to work in the food industry, he converted Noma into a food laboratory. You can change and improve your diet anytime, but experts recommend the Nordic diet for its many health benefits. Make sure you pick up whole grains, fruits, vegetables, fatty fish, and other items next time you go to the grocery store. You’ll be amazed how what you eat can improve how you feel.
TAKE A BREAK!
Cod and Asparagus Bake Inspired by TasteOfHome.com
This recipe is quick to make and perfect for busy weeknights when eating healthy seems impossible. The buttery cod is low-fat and a great way to include healthy omega-3 and omega-6 fatty acids in your diet.
DIRECTIONS
INGREDIENTS
1. Preheat oven to 375 F. In a 15x10x1-inch baking pan brushed with oil, place cod, asparagus, and tomatoes. 2. Brush cod with lemon juice, then sprinkle with lemon zest. Sprinkle cod and vegetables with Romano cheese. Bake until fish flakes easily with a fork, about 12 minutes. 3. Remove pan from oven; preheat broiler. Broil cod mixture 3-4 inches from the heat source until vegetables are lightly browned, about 2-3 minutes.
• Oil for baking pan • 4 4-oz cod fillets • 1 lb thin asparagus, trimmed • 1 pint cherry tomatoes, halved • 2 tbsp lemon juice • 1 1/2 tsp grated lemon zest • 1/4 cup grated Romano cheese
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1. Some Jakeisms to Ponder 2. 3 Ways to Move More During the Day The Many Benefits of Improved Balance 3. What Is the Nordic Diet? Cod and Asparagus Bake 4. How Chris Pratt Prepared for ‘Guardians of the Galaxy’ INSIDE THIS ISSUE
FROM ‘PARKS AND REC’ TO MARVEL FAME Understanding Chris Pratt’s Physical Transformation
Many of us were enjoying the hilarious antics of Chris Pratt’s character on “Parks and Recreation” back in 2010. A few years later, Pratt had been chosen to star in Marvel’s “Guardians of the Galaxy,” which was met with confusion from the fans. Some wondered how the chubby guy from a comedy sitcom would be able to transform into an action star. Even James Gunn, the director of “Guardians of the Galaxy,” was unsure about Pratt before his audition, stating, “Sarah Finn, our casting director, really deserves the credit for Chris because she kept putting his picture in front of me. I was like, ‘The chubby guy from “Parks and Rec”? Don’t be stupid.’”
landing the role of Star-Lord, Pratt posted a picture of himself shirtless on social media, and fans were amazed. He was in incredible shape, weighing 60 pounds less with six-pack abs. So, how did Chris Pratt get into such incredible shape? He had intensive workouts six days a week and a very strict diet. Marvel paired Pratt up with a personal trainer and a nutritionist who had him consume over 4,000 calories a day while drinking extreme amounts of water. He stopped drinking beer and avoided processed foods and sugar. His exercise routine was nothing short of intense. They often included sessions of P90X, running, swimming, boxing, and kickboxing. And he even participated in a triathlon. But Pratt hasn’t let his physique diminish over the past decade. He’s kept up with his routine and looks as physically fit as ever. Pratt didn’t just start his weight loss journey because of his career; he did it for his personal well-being and health. Most of us won’t be able to imitate Pratt’s fitness routine, but we can certainly take inspiration from it to fuel our own fitness endeavors.
Pratt weighed over 300 pounds when he was chosen for the role of Star-Lord, but he was still concerned about his physique. In one instance, the studio sent him a prop and asked for pictures of him with the prop, and he was nervous he would be fired for how he looked. Six months after
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PT DOESN’T NEED TO BE BORING Supplemental Sessions Available We’ve got a brand-new menu for you to choose from! Over the past two years, we’ve made significant changes and updates to our supplemental offerings and the overall client experience in an attempt to keep up with evolving times. In addition to our one-on-one in-person sessions, we now have a variety of virtual, “on-demand,” and even group classes! Our Newest Additions:
How to move your body like a 40-year-old golfer — even if you’re now in your 70s — in less than 60 minutes per week! In- person or virtual programs available. Move more and ache less group classes with Kaylee! In-person or virtual programs available. How to get the posture and flexibility of a 30-year-old — even if you’re now in your 70s — in less than 60 minutes per week! In-person or virtual programs available. And these are just some of the newest additions! If you’re interested in how we can assist you with your overall health and fitness goals, and you’re tired of boring PT, then reach out to us today and ask for more details
about any of our “accessory” programs! Golf Tee Shot Transformation Program Is On-Demand! Try Our 6-Week Posture Program to Feel Younger and More Confident!
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SUGAR ALCOHOLS: THE GOOD, THE BAD, AND THE UGLY
Let’s talk sugar alcohols. Have you ever heard of them?
Theoretically, these protein bars have lower total carbohydrates and cause less of a blood sugar rise, which means the marketing world can argue it is better for you. Sugar alcohols have about 2 calories per gram versus 4 calories per gram in regular sugar, thus there are less calories per gram in sugar alcohols compared to a “white” sugar. How do I see sugar alcohols on a label? How do I determine the total carbohydrates when looking at an item with sugar alcohols?
the body, they can cause bloating, loose stool, or GI disturbance. Also, some individuals don’t lose weight well on sugar alcohols because, despite the thought that it shouldn’t cause a blood sugar spike, it still may. Now I am really confused. Do I try to avoid sugar alcohols or can I eat them? At the end of the day, whole foods are your best options for the healthiest lifestyle. If you can obtain lean proteins and adequate vegetable intake (fiber) daily with your serving of fruits here and there throughout the week, you are likely going to be your healthiest. This isn’t always a doable and maintainable lifestyle, however. Many of us are busy, have full-time jobs, parents to care for, children to tend to, and chaos to manage all of the time. It may not be feasible to cook an organic meal throughout each day. In that case, we need to utilize the best options available for quick, sustainable, and healthier meals and snacks, which means we may consume sugar alcohols periodically through items like our protein bars, protein shakes, or prepackaged meals. The final thoughts … Sugar kills you. Sugar is inflammatory. Sugar leads to significant comorbidities. Pasta, rice, potatoes, beans, lentils, bread, sweets, pastries, and fruit (yes, contains sugar and sugar alcohols) are all sugar. Sugar alcohols are better than sugar, though not something I would have daily. Limit items with sugar alcohols like ice cream and protein bars to three times per week maximum. Our body needs carbohydrates, though if you focus on lean proteins and fiber- filled carbohydrates (vegetables), your body will thank you. If you utilize packaged convenience foods on an as-needed basis, you will be able to maintain your metabolism and are not reversing your progress. Life is about moderation. Stay Mindful. –Jenni Berman
Sugar alcohols are not sugar, and they are not alcohol — they are in a different category. Sugar alcohols are polyols and are ingredients used as sweeteners. They come naturally from plant products such as fruits and berries. Sounds pretty good, huh? You might recognize some of these specific sugar alcohols: Xylitol, Erythritol, Sorbitol, or Maltitol. Sugar alcohols are a natural sugar in things like fruits, olives, carrots, and sweet potatoes. You may also recognize sugar alcohols from some processed items such as protein bars, sugar-free candy, sugar-free gum, chocolate alternatives, and other “low carb” or “sugar-free” packaged items. There are some good and not so great things about sugar alcohols. Let’s dive deep. First, how do sugar alcohols actually differ from regular sugar? Are they even related? Sugar alcohols are thought to be less absorbed by the body compared to sugar — meaning they are not digested and absorbed as sugar. Sugar alcohols also cause lower blood sugar spikes when consumed. For instance, a doughnut made with white sugar or brown sugar is high on the glycemic index, which means it will cause your blood glucose (sugar) level to spike up. Your blood sugar may go as high as 180 after consuming a doughnut. A homemade doughnut, however, that uses sugar alcohol as the sweetener like Xylitol or Erythritol may only cause a blood sugar rise to 115 because less is absorbed into the cells and blood as sugar. Essentially, sugar alcohols are lower on the glycemic index. You will see protein bars that have sugar alcohols listed on the label.
Net Carbohydrates = Total Carbs - (Fiber + Sugar Alcohols)
Example: • Total carbs: 19 grams • Fiber: 5 grams • Sugars: 0 grams • Sugar Alcohols: 12 grams
Net Carbohydrates = 19 - (5 + 12) = 2 grams The key here is that you do NOT subtract out the “Total Sugars.” For instance, if the label said Total Carbohydrates is 20 grams, Fiber is 4 grams, Total Sugars is 6 grams, and Erythritol 2 grams, then you would see: Net Carbohydrates = 20 - (4 + 2) = 14 grams, leaving the 6 grams of total sugars alone. That all sounds GREAT … So what is the bad and the ugly? With all of that being said, however, sugar alcohols can be artificial — which isn’t always great. Because sugar alcohols are not absorbed by
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