Check out our November/December 2021 newsletter!
CEDAR CREST CHIROPRACTIC November/December 2021
Dr. Paul Braadt
1028 S. Cedar Crest Blvd., Allentown, PA 18103 • 610-776-2005 • CedarCrestChiropractic.com
Winter will be here by the time you receive this newsletter. Many of us are anticipating the upcoming holidays and planning our winter activities. I think we can all agree that we’ve been through a lot since March 2020, and if you’re like me, you feel the urge to return to a more normal holiday experience this year. My family and I plan on sharing the holiday experiences together over good food and engaging conversations, including catching up on what everyone has been up to, recalling fond memories, and sharing future dreams. We’ve missed this human contact, and for many of us, it’s time to return to this vital aspect of living! I encourage you to see how you can create a good experience for you, your family, and your friends during this holiday season. It’s not always easy, but it’s important to everyone’s well-being. Also, at this time of year, take the opportunity to reach out to family, friends, neighbors, and those in need who are less fortunate. Donating to a food bank or Toys for Tots is a helpful way to support our community. I’m sure you have your own ways of giving. Our willingness to help others, even in small ways, contributes to a saner environment for everyone! Creating and sharing fond memories also enhances the holiday. I recall, many years ago, my daughter and I tobogganing on a neighborhood hill. The present soccer field on Broad Street in Cetronia used to be an open field. We tobogganed across this field, which seemed like forever, and once the ride ended, it took us a long time to walk back up the hill to our car. Of course, I had to pull her on the toboggan. Then we returned home with snow up our sleeves and down our boots and neck. We were laughing the entire time. We threw our clothes in the dryer and sat down for some hot soup and tea. We created a fond memory that day. A few years ago, we drove by that spot and relived the adventure again. What a pleasure! CREATING A MORE NORMAL HOLIDAY SEASON And Staying Healthy
As winter sets in, it’s time to plan some inside and outside activities to keep your body moving. For me, I love taking walks on cold, sunny days. I enjoy the deep shadows and colors created by the sun low in the sky. I also will continue going to the gym three times a week. I encourage you to find a way to keep your body moving during this cold season. Maybe attend a yoga class, watch an internet exercise video, or uncover your unused exercise equipment. Whatever type of movement you choose, do it regularly and make it fun. And, of course, staying healthy also includes eating nutrient-dense food while minimizing sugar and starchy carbs (especially during the holidays), getting quality sleep, maintaining your adjustments, avoiding negative people, and finding meaningful work. If you estimate personal health concerns for yourself and your family members, then you can take step-by-step action to address them. As always, I’m available to help you as needed. In the spirit of gratitude, thank you for trusting me with your health and for referring your family and friends. It takes a partnership between us to prevent pain and create a healthy lifestyle that helps minimize the risk of disease and fills you with energy to chase your dreams. Whatever your traditions are and whomever you celebrate with this time of year, my staff and my family and I sincerely wish you a happy holiday season!
–Dr. Paul Braadt
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DR. BRAADT’S WELLNESS COLUMN Holiday Stress Solutions and Eating Guidelines
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Here are a few solutions to manage holiday stress . Implementing eating guidelines may also help. In the past, I’ve discussed how stress takes various forms and can affect us all, including physical stress of pain, environmental stress from dangerous chemicals and toxins, and emotional stress of living. Holiday stress can be part of the emotional stress of living — shopping for presents, stretched finances, family challenges, decorating, and other holiday commitments. Regardless of the source of stress, which produces the hormone cortisol, the reactions in our bodies are the same: It’s like nearly getting hit by a car. Your muscles become tense, your teeth clench, and your blood pressure rises. Holiday Stress Solutions: • Enjoy “your” holidays. Do something that you personally enjoy. Perhaps you can engage in a memorable family tradition or take time to read your
Chew your food entirely without washing your meal down with fluids. This drinking dilutes digestive enzymes and stresses your stomach. Leave the antacids alone. The problem is not too much acid in your stomach but too little. Indigestion, bloating, and heartburn are the result of too little acid. We tend to overeat and ingest foods during the holidays that are richer and sweeter. Two of our whole food nutrition products from Standard Process, Zypan and Multizyme , aid digestion, so let me know if you need help in this area. I can dose you for the best results. You can also try Bragg’s Organic Apple Cider Vinegar before your meal. Mix a teaspoon with a little water or another beverage to acidify your stomach and aid digestion. After a big meal, a little whole leaf aloe vera juice from a market or health food store will reduce the irritation associated with stomach alkalinity. Antacid drugs, especially proton pump inhibitors (Nexium and Prilosec) are being directly linked to Alzheimer’s, dementia, and cardiovascular disease. Substitute healthy fats for sugar. Think butter (I love unsalted Kerrygold butter), avocados, raw nuts like macadamia or Brazil nuts, hormone-free meats, organic cheese, and organic eggs — all the things you were told to avoid. These foods won’t spike insulin like sugar does and are healthy and safe to eat.
cells and your immunity. My family loves the comedy “Elf” with Will Ferrell. Another favorite is Irving Berlin’s “White Christmas.” Some of our favorite holiday music includes the “Carpenters’ Christmas Portrait,” “The Nutcracker” by Tchaikovsky, and anything by Bing Crosby and Nat King Cole. Whatever your traditions, take time to create some personal pleasure amid the bustle. Get chiropractic adjustments during the holidays to reduce the stress on your nervous system. Stress causes tension to build up in the muscles and joints of your body. This tension causes alterations in the normal sensitivity of the nervous system. I know you’re busy, but create time for this important step — you’ll be happy you did. Holiday Eating Guidelines: We all know that yummy holiday foods make it challenging to eat healthy. I definitely have my favorites, including my sister Ann’s delicious holiday meatballs and chicken livers on toast that my mom used to make, my grandmother’s chocolate chip cookies that my sister Liz makes, and my sister Caroline’s apple and pumpkin pies (again from my grandmother’s recipes), along with a few eggnogs. I’ve learned that the best strategy is to plan ahead to pick your indulgences . Additionally, the following tips will help keep you on track. • Limit your eating to a maximum of three meals a day versus continuous “grazing” in between meals. Snacking all day, including drinking alcohol, • spikes the hormone insulin and throws you out of fat burning. Snacking also causes indigestion, acid reflux, bloating, constipation, etc. Include enough healthy fats like nuts, cheese, and avocado with your main meals to help get you to your next meal without being hungry.
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favorite book. There’s a reason for the holidays, so find something that gives you personal comfort. Move your body. Take a walk and look at the environment you’re in versus just listening to your mind rattle off your to- do list. I’ve mentioned before that L.V. Hospital has a mapped indoor walking trail, or you can check with a nearby college, gym, or mall. California State University found that a 10-minute walk is enough to increase your energy, alter your mood, and encourage a positive outlook for up to two hours. Laugh more and listen to music. Comedies are a great remedy for stress. Research at Loma Linda University showed that comedy lowers the body’s level of stress, thereby reducing blood pressure and increasing white blood
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I hope these holiday stress solutions and eating guidelines help you navigate the holidays with fewer repairs needed in the new year. As always, let me know if you need help in any of these areas. –Dr. Paul Braadt
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CedarCrestChiropractic.com
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610-776-2005
HOW TO WAKE UP REFRESHED The Type of Sleep You Get Matters! Are you getting enough shut-eye but still feeling groggy when you wake up? The type of sleep you get matters, and a sleep schedule can help ensure you’re cycling through all the stages of sleep your body needs.
KETO BROCCOLI SOUP
INGREDIENTS • 2 tbsp butter • 1 small onion • 2 cloves garlic • 4 cups water •
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2 cups broccoli, chopped Salt and pepper, to taste
Sleep is broken up into four different stages. During the first stage, which only lasts about 5–10 minutes, your body is softly drifting off, and as your brain slows down, your breathing and heartbeat slow as well. When you transition to the second stage, you become less aware of your surroundings, your eye movements cease, and your body temperature drops. Moving into the third stage, your body will drift into a deep sleep, where you will not be awakened by small noises and your muscles are completely relaxed. In the fourth stage, your body
1 tsp chili powder 8 oz sharp cheddar cheese, shredded
1 cup heavy whipping cream
DIRECTIONS
SUDOKU 1. In a medium pot, melt the butter. Sauté onion and garlic for 2–3 minutes. 2. Add water, heavy whipping cream, and broccoli to the pot. Bring to a boil, stirring occasionally. 3. Reduce heat to medium low and simmer for 15–20 minutes until the broccoli is tender. 4. Remove from the heat. Add salt, pepper, chili powder, and the sharp cheddar cheese. Stir well until the cheese is melted and incorporated. 5. Serve hot.
is in a deep, restful state. In stages three and four, you’re getting REM sleep, which is when your body is in its deepest sleep, and your breathing, heart rate, and temperature all reach the lowest level. In these stages, your body is able to fight sickness, begin repairing itself, and commit information to memory. During REM sleep, which occurs about 90 minutes after your head hits the pillow, your body is completely relaxed, and you begin to dream.
Throughout the night, you will progress through these stages of sleep multiple times, but usually not in a perfect sequence. You will likely be in each stage of sleep about 4–5 times per night, and one cycle typically lasts about 90–110 minutes. Too much or too little REM or non-REM sleep can affect the quality of your sleep and how refreshed you feel.
Quality sleep is important to make sure you are recharging your body, strengthening your mind and immune system, and prioritizing your health. If you never achieve deep sleep throughout the night, sleep deprivation sets in, and you won’t get the proper rest you need to recover. By setting a sleep schedule, you can make sure you are hitting the hay each night at a reasonable hour and allowing yourself to properly cycle through the different stages of sleep. Be sure to clear your mind before tucking yourself into bed and make sure your bed is comfortable to promote the best possible sleep — your body counts on it!
Safe, Effective Health Care Without Drugs & Surgery
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INSIDE THIS ISSUE: PAGE 1 Creating a More Normal Holiday Season PAGE 2 Dr. Braadt’s Wellness Column: Holiday Stress Solutions and Eating Guidelines PAGE 3 Get the Most Out of Your Sleep 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
Keto Broccoli Soup
PAGE 4 Why You Need to Replace Your Furnace Filter
READ THIS, AND YOU WON’T FORGET WAIT, WHY DO I NEED TO REPLACE MY FURNACE FILTER?
It’s easy to forget that the air quality in our home isn’t just magically clean! Dust, contaminants, and allergens can easily circulate in your home.
Many other problems can occur when furnace filters aren’t changed, including “short-cycling” your HVAC equipment. Dust-heavy filters can cause your equipment to run at a higher temperature, and it might overheat and shut off. Even though it might cool down and start up again, the cycle will continue in the same short bursts, thus “short-cycling.” Change the filter regularly. This varies from home to home. With more people living in the house, especially those with allergies, and a few furry friends, you may want to consider replacing your filter more often. However, a great way to determine how often to change it is to look at what type of filter you have, categorized by thickness:
Luckily, your furnace filter is your first line of defense — but it won’t clean your home’s air if you don’t replace it often. A dirty filter can even cause expensive utility bills and damage your HVAC equipment. Understand the truth about furnace filters. Furnace filters are designed to trap airborne contaminants to prevent them from entering your heating and cooling system! So, when you forget to change your filter, the delicate components of your heating and cooling equipment suffer. For example, imagine your filter is dirty and clogged. Your HVAC system might continue to run, but air won’t circulate properly. Your system has to expend more energy to operate, and you’ll probably turn up the heat because it’s not working as efficiently. Your equipment is working twice as hard for half the result.
For 1–2-inch filters , replace them every 1–3 months. For 3–4-inch filters , replace them every 6–9 months. For 5–6-inch filters , replace them every 9–12 months.
If you need more help, try calling your local HVAC professional and get their opinion! They may even give you further information and insights about keeping your home’s air quality healthy.
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610-776-2005
CedarCrestChiropractic.com
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