CEDAR CREST CHIROPRACTIC
Dr. Paul Braadt
1028 S. Cedar Crest Blvd., Allentown, PA 18103 • 610-776-2005 • www.CedarCrestChiropractic.com
ENJOYING THE PAST While Creating New Pleasure Moments
covered head to toe in colorful leaves. Sometimes it’s these simple things in life that create treasured pleasure moments. During this busy season of holiday preparation, it’s helpful to take time to observe the changing seasons, like the silhouette of colorful leaves against the intense blue sky. As we get further into fall, notice the smell of burnt wood in the air along with the colder weather. As a kid, I recall smelling burning leaves throughout our neighborhood. This was before we knew anything about carbon footprints or global warming; it was a simpler time. The chill in the air signals that winter is on the way and is a refreshing reprieve from summer’s heat and humidity. Along with the “Minimizing Seasonal Stress” tips in the cover article of our September newsletter, noticing the beauty of this time of year can help to de-stress the pace of modern living. Perhaps turn off the TV to minimize negative news exposure. Enjoy a walk with a family member, friend, or neighbor while observing the beauty of nature and enjoying the obvious health benefits. I’m sure you have your own past pleasure moments to savor and ways to de- stress, but I encourage you to continue to create new, simple pleasure moments as you go through life’s challenges. These moments are like miniature vacations and can sometimes shift our stressed and exhausted moods in a matter of seconds.
As a kid, I was a student of ancient history, especially the Roman Empire. I took four years of high school Latin and always wondered why the 10th month of the year, October, translates to eight in Latin. Here’s what I found: The old 10-month format, called the Julian calendar, was changed to the present 12-month format, called the Gregorian calendar, by inserting two additional months: January and February. However, by inserting these new months at the beginning of the year, the new format bumped October from eighth to 10th. I guess no one really thought it mattered. So there you go — a bit of ancient history. My memories of October as a youth included chores around our home, like raking leaves. I would rake huge piles of leaves, and my younger sister, Liz, and I had fun jumping into them. We also collected horse chestnuts that fell from the trees into our front yard. To us, they were beautiful, shiny pearls, so we saved them in large cardboard boxes that my dad threw out at the end of the fall. Later on, I found out these same horse chestnuts were used to treat varicose veins and circulatory problems, as well as itching and swelling — who knew?! I should have saved those boxes! My dad warned us not to eat them because they could be toxic. And as we often learn over time, our parents usually turn out to be right. At my own home many years later, I raked our leaves and had fun throwing Michelle, our daughter, into the piles. She always emerged laughing and
Pleasure moment between my dad and me
And, if you spot horse chestnuts on the ground this fall, you, too, can have fun saving these shiny pearls; just don’t eat them! In our office, we have safer, modern strategies for treating itching and swelling.
In knowledge and health,
–Dr. Paul Braadt
Safe, Effective Health Care Without Drugs & Surgery
A TIME SAVER A few months ago, I started BLENDING all three of my macronutrients: protein, fats, and healthy carbs, for breakfast and lunch. Blending, versus juicing, retains valuable fiber that helps reduce the insulin response to the concentrated sugar from the juice minus the fiber. I blend everything in water and unsweetened almond milk with a small amount of berries. For dinner, I have more time to slowly enjoy a healthy dinner of solid foods. This helps me maintain my mood, energy level, and acute thinking. Try experimenting to see what works for your body and lifestyle. INSULIN AND ITS EFFECT ON METABOLISM The real problem with health and weight is insulin. Remember, calories are “burnt” in the production of energy in your body. This rate of burn is called metabolism. Calories from food consumed are utilized for energy OR stored as fat. Insulin is a hormone, a chemical messenger, made by a gland called the pancreas. Insulin is the key to getting sugar into the cells, lowering excess sugar in the blood after eating, storing sugar in the liver and muscles, converting sugar to fat and cholesterol, and allowing protein and minerals into the cells. So, what’s the problem? Insulin is the main FAT-MAKING hormone, and, in its presence, no fat can be burnt! Insulin converts carbohydrates to fat, especially belly fat. Your belly size is the best indication of how much insulin you have in your bloodstream. The main trigger in insulin production is carbohydrates (excluding those healthy veggie carbs mentioned above). Carbs turn into sugar, raising blood glucose level. This triggers more insulin to reduce sugar in the blood. This stuffs the cells (insulin resistance) , overloads the liver (fatty liver) , stores fat (belly fat) , produces excessive cholesterol (artery deposits and dependence on statin drugs) , leads to hyperglycemia (Type 2 diabetes) , creates cravings (hypoglycemia) , and leads to weight gain (obesity) . You get the picture. If your blood sugar is properly regulated, you have about one teaspoon of sugar in your blood. The average American consumes 31 teaspoons of sugar daily. Wow! The American Diabetic Association recommends foods that equate to over 50 teaspoons of sugar per day. The American Heart Association, the USDA food pyramid, and The Obesity Society all recommend a similar high-carbohydrate eating plan. But eating carbohydrates, excluding healthy carbs mentioned above, is the main trigger for insulin production. I encourage you stay educated and to strive to control the controllables by building a HEALTHY LIFESTYLE that includes good nutrition; moderate exercise, including flexibility and balance movement; abstinence from smoking and excessive drinking; meaningful work and volunteer projects; associations with the right people; and avoidance of the pitfalls of social media, including negative news. PREVENTION is the key. IT’S WORK, but the rewards are there to experience over your lifetime. We all have our dreams, and handling our bodies helps us minimize future health risks that could prevent us from “chasing our dreams, big and small.”
DR. BRAADT’S WELLNESS COLUMN
One of the meanings of the word DOCTOR is to teach, hence this column. In September’s newsletter, I explained calorie confusion and recommended several solutions. For this edition, I want to expand on this topic because there’s still a lot of confusion and misinformation across various forms of media. I want you to understand how proper calorie intake affects your overall health, including maintaining a healthy weight without the endless yo-yo of fad diet experimentation that often leads to weight apathy. A CALORIE DEFINED A calorie is a unit of heat. It’s a measure of energy production in our bodies . I don’t count calories, which makes eating and weight management a lot simpler. If you’re like me, you want to feel energetic, maintain a comfortable weight, and NOT experience the following maladies: Type 2 diabetes; heart attack or stroke; statin drugs that ruin the liver; cancer; Alzheimer’s and other dementias; chronic obstructive pulmonary disease (COPD); heartburn; constipation or diarrhea; constant hunger and cravings for sugar that contribute to brain fog; continuously looking for the next diet craze; and depending on the drug companies to save the day. 3 MACRONUTRIENTS Protein is necessary to build and rebuild the body. We only need 3–6 ounces of protein per meal, which can be found in meat, full-fat dairy and eggs, aged cheeses, seafood, and raw nuts. Fats are insulin-neutral and do not generally increase a negative insulin response in the body. Good sources include organic, full-fat dairy; eggs; olive, coconut, and avocado oils; avocados; raw nuts; butter and ghee; aged cheese; fatty fish like salmon and tuna; grass-fed or hormone-free beef and other meats; and poultry. Carbohydrates are necessary, but minimize carbs from bread, pasta, cereal, and all forms of sugar. Get about 30 net carbohydrates (calories minus fiber) per day from lots of cruciferous vegetables, leafy greens, and root veggies. Roasted, diced rutabagas and yams are amazing. Shoot for seven cups per day spread over your meals. SOLVING THE CALORIE CONFUSION: PART 2
Just ask me if you need help!
–Dr. Paul Braadt
If you’ve ever picked up a health magazine, then you’re probably familiar with the term “free radicals” — at least enough to know that they get a bad rap from doctors and beauticians alike. But what are they, exactly? According to Live Science, free radicals are atoms with unpaired electrons that have split off from oxygen molecules in the body and started to “scavenge” for other electrons to pair with. That wouldn’t be problematic, except that these atoms tend to damage cells, lipids, proteins, and even DNA along the way, and that destruction has serious consequences. As Live Science puts it, “Free radicals are associated with human disease, including cancer, atherosclerosis, Alzheimer’s disease, Parkinson’s disease, and many others. They also may have a link to aging, which has been defined as a gradual accumulation of free-radical damage.” Unfortunately, it’s impossible to entirely avoid free radicals and the havoc they wreak. The process that forms free radicals, called oxidative stress, can be kick-started by a variety of different substances found in food, water, medicine, and even the air we breathe, according to the Huntington’s Outreach Project for Education at Stanford University. Unsurprisingly, these substances are things already considered unhealthy, like alcohol, exposure to X-rays, ozone, fried food, chemical pesticides, air pollutants, and tobacco smoke. THE FREE RADICAL 411 How to Minimize Age-Inducing Atoms
That said, there is one molecule that is stable enough to stand up to and reduce free radicals: the antioxidant. According to a study published by Pharmacognosy Reviews, antioxidants can “donate an electron to a rampaging free radical and neutralize it, thus reducing its ability to damage.” Synthetic antioxidants exist but can sometimes have harmful side effects, so scientists advise protecting yourself by avoiding free radical triggers like alcohol and processed foods, including meats, and ingesting natural antioxidants in the form of berries, stone fruits, olives, onions, garlic, and green and black teas. Herbs and spices like cinnamon, basil, turmeric, and fenugreek can ratchet up your antioxidant levels too. While it can’t guarantee immortality, the right diet can certainly help you stave off aging and disease, so why not start today?
Keto Pesto Grilled Shrimp
• 1 tbsp lemon juice (about 1/4 lemon)
• 1/2 cup basil, packed • 1 small garlic clove • 1 tbsp pine nuts, toasted • 2 tbsp Parmigiano-Reggiano cheese, grated • 2 tbsp olive oil
• Salt and pepper, to taste • 1 lb shrimp, peeled and deveined • Skewers for grilling
1. Pulse the basil, garlic, pine nuts, Parmigiano-Reggiano cheese, olive oil, lemon juice, salt, and pepper in a food processor or blender until smooth to make pesto. 2. In the fridge, marinate shrimp in the pesto for 20 minutes to overnight. 3. Skewer shrimp and grill over medium-high heat until cooked, about 2-3 minutes per side. Serve warm.
Safe, Effective Health Care Without Drugs & Surgery
LOGO Cedar Crest Chiropractic Dr. Paul Braadt
PRST STD US POSTAGE PAID BOISE, ID PERMIT 411
1028 S. Cedar Crest Blvd. Allentown, PA 18103
Hours of Operation: Mon: 3–6:30 p.m. Tue–Thu: 8:30 a.m. to 6:30 p.m. Fri: Closed
Give Us A Call! 610-776-2005
INSIDE THIS ISSUE:
PAGE 1 Embracing the New Season
PAGE 2 Solving the Calorie Confusion: Part 2 PAGE 3 Tips for Fighting Free Radicals
Keto Pesto Grilled Shrimp
PAGE 4 Reasons to Adopt Dogs From Shelters
3 REASONS TO ADOPT FROM YOUR LOCAL SHELTER WHERE SHOULD I GET A DOG?
So, you’ve decided to get a dog. Maybe you think your kids could use a new playmate, or maybe you and your spouse want someone to join you on morning walks. Whatever the reason, the next question is where to get them. Instead of paying exorbitant amounts of money to a breeder for a purebred puppy, why not check the local shelter or humane society? October is Adopt a Shelter Dog Month, and, if you’re looking to get a dog, here are a few reasons to check the shelters first. IT’S CHEAPER TO ADOPT Adoption prices include the upfront expenses, such as spaying, neutering, and vaccinations, that you wouldn’t get from a breeder or pet store. Some shelters even include the cost of microchipping in their fee. If you adopt from a shelter, you’re ensured a healthy, happy dog. With some shelter dogs, you may also save on housebreaking and training costs. LOTS OF CHOICES Is there a specific breed you’re looking for? Chances are you will find it at the shelter. Shelter dogs come in all shapes, sizes, and ages. Some organizations rescue specific breeds, and with a little research, you may find one near you. Even if you don’t find the breed you’re looking for, you may find an indispensable companion in a breed you weren’t looking for — and you never would have found them if you didn’t check the shelters.
GREAT FOR YOUR KIDS Having a dog can be great for your kids, and getting it from a shelter can be even better for them. Dogs encourage kids to play outside and be more active, and kids gain a friend who loves them unconditionally. Plus, if you adopt, the act of giving an unwanted animal a new home can teach your kids empathy. If you still haven’t checked your local shelter for the newest member of your family, what are you waiting for? Find a furry friend you and your kids will love today!
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