It’s a New Year! If you’re like most of us, you have a desire to experience a happier, healthier and less stressful 2023 for you, your family and friends. A vital step to achieving this goal is to create healthy lifestyle habits. How to Begin: • A healthy lifestyle is an intentional creation; it’s a journey, not a destination. Ups and downs will occur. I have a quote by Confucius on my refrigerator that reads: “Our greatest glory is not in never failing, but in rising up every time we fall.” • A healthy lifestyle starts with your willingness to confront your good, bad and ugly habits: not always easy, but a crucial step in improving your life. Life is about controlling the controllables. The first step is to create two columns on a piece of paper — what habits are working and what habits need improvement? Do you need to eat less sugar, move your body more, get more sleep, quit smoking? Do you need to get back on consistent chiropractic maintenance care to minimize reoccurring pain and long-term wear and tear while strengthening your overall health? How about eating more veggies and minimizing those starchy carbs? Is there a relationship at work or home that causes you stress and needs attention? Are you associating with people who support vs. discourage you? Do you need to change jobs? Be sure to acknowledge yourself for what you’re doing right. Think about what’s really important to you — what’s your dream, big or small? This focus will inspire you to keep going. • Keep It Simple: Review the list of habits that need improvement and pick one area at a time, being careful not to overwhelm yourself, as you’ll be tempted to quit before you even start. Set doable small targets and pat yourself on the back for each target you attain while forgiving yourself for the temporary failures that are sure to occur. Refer to the wise Confucius quote above as needed! Through these bimonthly newsletters, I will continue to educate you on a variety of health-related topics. I’m here to partner with you and help as needed! START YOUR NEW YEAR HEALTHY! DR. BRAADT’S WELLNESS COLUMN CREATING HEALTHY LIFESTYLE HABITS
KETO-FRIENDLY CHICKEN ‘ZOODLE’ SOUP
INGREDIENTS
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1 large zucchini 1 tsp olive oil
• • • • •
1/2 tsp poultry seasoning
1/2 tsp basil
1 large onion, diced
1 cup sliced carrots 1 cup sliced celery 1 tbsp chopped fresh parsley Salt and pepper, to taste
2 cups chopped chicken or turkey
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8 cups chicken or turkey broth
•
DIRECTIONS
SUDOKU 1. Using a spiralizer, process zucchini with the medium blade (not the very smallest one). Set aside. 2. Heat oil in a large pot over medium heat. Cook onion until tender. Add chicken or turkey and cook until browned, about 5 minutes. 3. Add broth, poultry seasoning, basil, carrots, celery, parsley, salt, and pepper. Let simmer uncovered about 15–20 minutes or until vegetables are tender. 4. Stir in zucchini noodles and cook 1–2 minutes until slightly softened. For firmer noodles, place raw noodles in bowls and ladle hot soup over them. Allow to sit 2 minutes to soften.
Safe, Effective Health Care Without Drugs & Surgery
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