CEDAR CREST CHIROPRACTIC
CREATING PLEASURE MOMENTS 1028 S. Cedar Crest Blvd. Allentown, PA 18103 • 610-776-2005 • www.CedarCrestChiropractic.com June 2019 Dr. Paul Braadt
Pleasure moments! I’m sure you’ll agree that life is sometimes difficult and stressful. I’ve noticed the stress of modern living is often magnified by the media and its expectations associated with the virtual lives of “friends” and celebrities, which can make the cup look half empty instead of half full. I’ve found that the habit of creating pleasure moments is worth cultivating. My family emigrated from Europe and weathered the Depression, served in World War II, and endured both the Korean War and the social unrest of the ‘60s, all while working hard to raise a family. They gave me a solid perspective on perseverance and on the value of carving out pleasure moments in between the ups and downs of life. Growing up, it seemed as if music was always playing, particularly Sinatra, in the background. My parents followed the big bands, and my mom insisted we play an instrument. Our house had a baby grand piano and was strewn with trumpets, guitars, and other instruments we experimented with, driven by Mom insisting that we were cultured. I remember seeing stoic Russians tear up as Vladimir Horowitz returned to Russia in his 80s on a special “CBS Sunday Morning” episode. I marveled at the effect he had on the audience, and it inspired me to restart piano lessons as an adult. I studied with an old taskmaster who revealed to me the beautiful emotion of music. He studied in Paris, chaired a college music department, and taught many professionals, including our own great jazz musician from Emmaus, Keith Jarrett. Some of you may remember Ralph Kemmerer of Allentown. Not all my piano lessons were pleasurable, but his influence inspires me to this day.
2007 London reunion concert called “Celebration Day.” They were in their 60s! Also look up the 2012 “Kennedy Center Honors.” You’ll definitely produce some dopamine! Life can indeed be difficult and stressful at times. However you choose to create pleasure moments, whether it be chatting with an old friend, sharing a good meal, visiting family or friends, reading a good book, taking a walk, enjoying some down time, or doing chores, consider adding music. Even the seven dwarfs whistled while they worked! Play it often, play it loud if you like, and let’s all produce some feel- good hormones !
mention music: that song that brings the pleasure of the past to mind, the one they shared with their partner or children, or the song that makes them feel alive and that they can’t help but dance to! I had a brief conversation with another great jazz legend, Chick Corea, who won 22 Grammys, about Mozart and how he influenced Chick’s music. Neuroscience proves that listening to Mozart improves cognitive brain skills and task performance. Plus, the euphoria of a dopamine release, a feel-good hormone, has been measured by an MRI, as seen in teens at a Beatles’ concert. I remember laying on the floor at home as a kid with my ears between the speakers of the new stereo my parents bought, listening to Led Zeppelin at full volume with my dad saying, “That kid is going to go deaf!” Zeppelin, arguably the greatest rock band in history, blended four indispensable virtuosos who changed music. Search YouTube for their
In knowledge and health,
–Dr. Paul Braadt
Ask any person to name the things that bring them pleasure, and chances are they will
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Setting some time aside to be with family is important, but it can be difficult when everyone is always on their cellphones. Constant cellphone use has become a global problem, and the habit is hard to break because we rely on mobile devices heavily for work, school, and keeping in contact with friends and family. Luckily, there are plenty of apps that can reduce how often you’re on your phone and minimize distractions. SIEMPO After you install Siempo on your phone, it will ask which apps are likely to distract you. Once you select them, the app will move those apps away from the home screen and place the important ones, such as the messaging, contacts, email, and calendar apps, on the first screen. You can also designate times for specific apps to be used throughout the day. STAY FOCUSED Stay Focused is like Siempo, but there are some significant differences. You can set times to access certain apps and put the most distracting ones on lock. Stay Focused also has a “strict mode” that prevents you from uninstalling it, so be sure to think carefully before activating the lockdown because you won’t have access to those specific apps until the timer runs out. FOREST In the time that Forest takes control of your device for a set time limit, the app starts growing a tree. Once the tree is fully grown, your time is up, and it joins the other trees that were grown during other breaks. If you pick up your phone and try to access an app, Forest will send you a notification asking you if you want to kill your baby tree by giving up. Who says guilt isn’t a good motivator? BESIDES APPS Aside from using these apps, silencing your phone and putting it in another room, leaving it in your car if you’re out at dinner, or keeping it in your purse or back pocket during a social event can also reduce your screen time. Having your phone out of sight and out of reach will keep the temptation of pulling it out at bay. Spending time with your family is crucial, and with these apps and tips, you’ll enjoy each other’s company without too many screen distractions. ENJOY YOUR FAMILY TIME By Taking a Break From Your Phone
OUR PATIENTS SPEAK
“About 35 years ago, I had a stiff neck, and a friend told me about a new chiropractor down the road. I couldn’t imagine what a traditional doctor would do, so I went to Dr. Braadt, and he fixed my neck right away. “Once my problem was corrected, Dr. Braadt sold me on maintenance care. He’s helped both of us get out of pain many times; otherwise, we wouldn’t have continued. What we like about Dr. Braadt and his chiropractic care is that he gets rid of pain without unnecessary drugs and takes time to answer questions and offer explanations.
“We believe in creating a healthy lifestyle, so we use his whole food Standard Process supplements. Even though we’re slowing down at 83 and 86, we have a history of physical activities, like biking, tennis, and softball. Today, we don’t sit around. We still use the treadmill, Bowflex home gym, and yard work to keep our bodies moving. We also keep our minds active with sudoku, reading, and knitting. We’re engaged in living!
Of course, we’ve referred Dr. Braadt to many of our relatives and friends with great results.”
–L. and M.A.
“A friend referred me to Dr. Braadt about 14 years ago. I had been in a serious bus accident while on vacation, and my entire body was traumatized with a lot of pain and no response to medication. Finding Dr. Braadt was one of the best decisions of my life; he glued me back together! “The combination of Dr. Braadt’s competence, positive attitude, and willingness to take the time to explain what’s going on make him unique. We’ve never felt like we’re on a conveyor belt. Even when times were rough, he never gave up on us. We always walked away knowing that we would get better.
“We share his philosophy of creating a healthy lifestyle using his whole food Standard Process supplements. I’m 69, and my husband is 73. We eat at home most of the time and enjoy walking, biking, traveling, and entertaining. Getting adjusted keeps us flexible and pain-free. We believe in monthly maintenance care. Whatever stage of life you’re in, chiropractic care can maximize your health without the risks of unnecessary drugs or surgery.
Because we’ve had such great results, we’ve referred many of our family and friends to Dr. Braadt, and they’re very thankful.”
–P. and M.D.
Thank you for your confidence in me and in chiropractic health care over these many years, and well done for including maintenance care in your health journey. It’s been my honor to know and help you!
–Dr. Paul Braadt
CedarCrestChiropractic.com
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610-776-2005
DR. BRAADT’S NUTRITION TIPS
• Also load up on leafy vegetables , including spinach, parsley, various lettuces, and greens. You can include celery, cucumbers, asparagus, peppers, and any other vegetable you like. • It’s best to avoid starchy vegetables , such as corn and potatoes, because they easily convert to fat with less nutrients. Fruits should be limited to a maximum of one cup per day. BERRIES are best. Raspberries, blackberries, strawberries, and blueberries have the highest amount of nutrients and fiber and the lowest glycemic index, which is a measure of how quickly the fruit’s sugar stimulates insulin. Don’t drink juice because fruit and vegetable juices are too high in sugar, and with the fiber removed, they stimulate an insulin response. Remember, When You Spike The Fat-Storing Hormone, Insulin, You Stop All Fat Burning For 24 Hours While Increasing Your Risk Of Type II Diabetes. If you don’t like vegetables, BLEND THEM and add a small amount of berries. It should be a veggie shake, not a fruit shake. You can also steam or sauté your veggies with butter and sprinkled organic cheese. Roasted or grilled veggies with a bit of olive oil and spices are delicious. Look for precut veggies to save time. Avoid canned veggies because pasteurization destroys nutrients; frozen veggies are better. Raw veggies with hummus, nut butters, or Newman’s Own Organic Ranch Dressing are great. Organic veggies and fruit are best, so download the free app DIRTY DOZEN/ CLEAN 15 to save money. Remember, NEVER DIET . Find an EATING PLAN that works for you. I’m always available to help.
Since 1991, June has been National Fresh Fruit and Vegetable Month , as emphasized by the growers’ industry. I remember my mom encouraging our family to eat our vegetables. To me, pizza and Tastykakes were much better! When I went to Chiropractic College, veggies were second to pancakes, cheesesteaks, tacos, wings, and cans of beef stew heated on my radiator and washed down with cheap beer — it was college! Eventually, I made the connection between what I ate and how I felt. Here are some points to consider. • Vegetables should form the majority of your eating plan, at least 80 percent. • Fruits should form about 20 percent or less. Even though fruits are a whole food, they have a lot sugar, called fructose. • The most nutrient-dense vegetables are called cruciferous , like broccoli, cauliflower, kale, cabbage, radishes, bok choy, arugula, collard greens, and broccoli sprouts.
SUDOKU
Zucchini Salad With Toasted Hazelnuts
With raw zucchini, toasted hazelnuts, and a robust Parmigiano-Reggiano, this early summer salad is a delight of different textures and flavors that will make a great side at your next cookout.
INGREDIENTS
DIRECTIONS
1. Using a mandolin or very sharp knife, slice zucchini lengthwise into extremely thin, wide ribbons. 2. Arrange zucchini ribbons on a plate, sprinkle with lemon zest, and drizzle with juice. 3. Drizzle oil over zucchini, season with salt and pepper, and toss. 4. Scatter hazelnuts over the top, garnish with mint and cheese, and serve.
• 3 small zucchini (3/4 lb.) • 1/2 tsp lemon zest, grated • 3 tbsp fresh lemon juice • 3 tbsp extra-virgin olive oil • Salt and pepper, to taste • 1/4 cup toasted hazelnuts, coarsely chopped • Mint leaves, for garnish • Parmesan cheese,
preferably Parmigiano- Reggiano, for garnish
Inspired by Food & Wine magazine
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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 Creating Pleasure Moments PAGE 2 Take a Break From Your Smartphone PAGE 3 Dr. Braadt’s Nutrition Tips Zucchini Salad With Toasted Hazelnuts PAGE 4 Tips for Capturing the Best Outdoor Photo! Our Patients Speak
CELEBRATE NATURE PHOTOGRAPHY DAY
TIPS FOR CAPTURING THE BEST OUTDOOR PHOTO!
HARNESS THE LIGHT Nature photos often look great in the morning or evening light, but the type of lighting you use is often dictated by the scene you are trying to capture. It’s generally accepted that side-lighting, where the sun is coming from either side of the camera, is the most desirable for landscapes because the contrasts between light and shadow can add depth to your photos. However, front- and back-lighting — where you shoot away from or into the sun — can also produce nice photos. Similar to angles, try experimenting until you find something that looks good to you. CROP FOR TEXTURE Sometimes the difference between an amazing shot and a mediocre one is distance. When photographing nature, try zooming in or moving geographically closer and cropping close on your subject. This could be tree bark, a leaf, the forest floor, or a lizard’s skin. The fine details of your subject can often create stunning images. In your quest to snap the most Instagram-worthy shots, the most important thing to remember is to respect the animals and the environment. Be sure to bring bags with you to take any garbage or other waste with you, and stay on designated trails while exploring. Keep these tips in mind, and you’ll be taking incredible nature photos in no time.
Nature Photography Day is June 15, and it continues to garner enthusiasm with each passing year. It’s been designated by the North America Nature Photography Association as a day to promote the enjoyment of outdoor photography and to explain how nature photography can advance conservation efforts locally and worldwide. Almost everyone has access to a sufficient camera with smartphones, but not everyone knows how to best capture a beautiful nature scene. Here are some tips to help!
FIND THE ANGLES Landscape photography isn’t about appealing to someone else’s sense of style; it’s about shooting what makes you happy. Take some time to study the work of other nature photographers you enjoy. What angles do they use? What colors do they coordinate within the frame? How close do they get to their subject? Try something different. Go against the grain, use a different angle, shoot a close-up where others would shoot wide angle. Find a good starting place and experiment a little.
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610-776-2005
CedarCrestChiropractic.com
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