CEDAR CREST CHIROPRACTIC
September 2019
Dr. Paul Braadt
1028 S. Cedar Crest Blvd., Allentown, PA 18103 • 610-776-2005 • www.CedarCrestChiropractic.com
YOUR PHYSICAL AND EMOTIONAL HEALTH Minimizing Seasonal Stress
and decide who brings what, considering people’s food preferences. Another tradition we have is going around the table and saying what we’re thankful for. Predictably, the mothers choke up, and all the kids, who are now adults, share their experience as parents while their kids giggle and wonder why the dessert is taking so long! • Update our donations list and look for opportunities to help locally. Reach out to those around us who may be reexperiencing loss or loneliness this time of year. Sometimes an afternoon reminiscing about fond memories is just what they need. • Georgette found a tech-savvy teen to put our Christmas card list together in label format on her computer, so we can finally mail out cards after years of ignoring our friends and family! • Review what we eat and how to adjust during the holidays. As we’ve mentioned, our eating plan over the past two years has been healthy keto/intermittent fasting (I/F) , so it’s pretty easy for us to not go overboard. Of course, we’ll make a few exceptions, homemade chocolate chip cookies included, but having a predictable eating plan makes exceptions easier. • Please consider creating your own strategy to help minimize the potential stress on your physical and emotional health this upcoming season. As always, I’m here to help.
• Prep, as healthy as possible, treats for the trick-or-treaters. • Review how to integrate our spiritual and family traditions into the upcoming holidays • Think about how we can help the less fortunate and remain grateful. • Start our holiday gift list and decide the budget. Georgette has a way of listening to family and friends throughout the year, jotting down their likes and picking up small items along the way. She finds very thoughtful gifts like their favorite chocolate, missing serving spoons, or a frame for a special photo. Our family has grown over the years. Some members have moved out of town, and in-laws and grandchildren have been added, making it hard to get everyone together in one place for the holidays. We used to play Secret Santa, picking a family member’s name out of a bag at Thanksgiving and agreeing upon a financial limit for the small gift. It was hard for the kids to keep a secret for a month! On Christmas Day, after church and our meal, we’d all gather around the tree, and, youngest to oldest, we would each patiently sit in a designated chair and wait for our Secret Santa to reveal themselves and present their gift to us. It was so much fun, and it reinforced family, thankfulness, and the value of giving and helping during a time when excess can so easily occur. Many of these gifts became homemade treasures. • Create a Thanksgiving guest list with a seating arrangement to minimize you- know-who’s sometimes stressful presence. Consider a few topic starters to keep conversations positive. Organize the menu
Labor Day begins the last quarter of the year. While the hustle and bustle of this busy time can be enjoyable, it can increase our stress levels and take a toll on our physical and emotional health . Georgette and I are taking a new approach to this upcoming busy season. We’re listing what we love about this time of year compared to what stresses us out. Our goal is to create a season that honors our traditions without negatively affecting our health. I hope our thoughts help stimulate your own stress- reducing strategy . We love fall due to the return of predictable routines after summer activities and the cooler weather. We enjoy Halloween; the striking fall colors, including harvest decorations with hay bales and mums; and the gathering of family, friends, and neighbors over Thanksgiving dinner. During the winter, we love the holiday lights, occasional snow , winter food, the smell of a warm fireplace, and the company of those we care about most. The connections made during these seasons are what we truly enjoy. Life has its ups and downs. The question is, how can we navigate this busy time of year with less stress, minimize unrealistic expectations, and put in a bit of organization before the race begins? Here’s our tentative strategy: • Clean and store summer items: coolers, beach chairs, garden/lawn items, etc. • Switch warm weather clothing for cold weather clothing. • Decorate the porch for fall and Christmas and, afterwards, put the decorations in storage.
In knowledge and health,
–Dr. Paul Braadt
Safe, Effective Health Care Without Drugs & Surgery
PAGE 1
CARBOHYDRATES: They stimulate a rise in blood sugar spiking the hormone insulin. Refined carbohydrates, like hidden sugar in processed foods, candy, pastries, and sweets in general are like a match to gasoline. A boom is created and makes energy, BUT it’s fast and you burn out quickly, making you hungry. AND any excess is converted directly into fat around your belly and organs by the hormone insulin. Think “belly fat.” That’s not good. The minimum daily requirement for carbohydrates in human nutrition is essentially ZERO! “Heart healthy grains” are also a NO, because they spike insulin and store calories as fat. Consuming a lot of non-starchy vegetables (healthy carbs) is the best way to get an abundance of nutrients, as they contain “net carbs” reduced by the fiber they contain. PROTEINS: They are necessary for a million reasons, but not as many as you might think. Unless you are training for the Olympics or are a teenage football player, 3–4 ounces per meal is really all that is necessary for tissue repair and general good health. Too much protein will elevate insulin levels, which increases fat storage where you don’t want it. Yes, belly fat again! A “fist-sized” portion is adequate. FATS: Since the early 1960s, everyone has known that fat will make you fat and kill you slowly or give you a heart attack for sure, right? FALSE! Ancel Keys, a nutrition researcher with drug company funding, linked fat to heart disease with skewed data and junk science (his Seven Countries Study), and the rest is history: a government food pyramid emphasizing bread, cereal, and grains. Look around. Notice most people are heavy, including teens and young children. Childhood obesity and Type 2 diabetes is rising to the point where 1 in 3 Americans will be diabetic by 2050. Altered insulin metabolism is linked to heart disease, stroke, and Alzheimer’s disease and is now more frequently referred to in the literature as Type 3 diabetes. Fat is the only macronutrient that is insulin-neutral, meaning it does not spike insulin leading to fat storage, specifically around your belly. Healthy fats like avocados; raw unsalted nuts; olive and avocado oil; hormone-free whole milk dairy; real, hormone-free butter; organic eggs; grass-fed hamburger and steak; fatty fish like tuna and salmon; olives; and hormone-free aged cheeses are safe and very satisfying. Including them in your meals will help minimize hunger and cravings, provide needed nutrients, and make you feel satisfied for longer periods of time, especially between meals. I’m recommending you regulate your body’s insulin response to these macronutrients and skip the calorie confusion as my family and I do. Some of you have asked me how many calories I consume daily and my response is always, “I don’t know because I don’t count calories.” It really makes creating a HEALTHY EATING PLAN (not a diet) much simpler. I suggest you purchase your copy of the “Get Healthy to Lose Weight” booklet at my office for $10. Become a health expert to help minimize future health risks to you and your family.
DR. BRAADT’S WELLNESS COLUMN
A 300-calorie doughnut is not the same as a 300-calorie chicken thigh. But, of course, you already knew that. Doughnuts spike the fat storing hormone insulin like crazy, making you hungry in no time and raising your blood sugar. Chicken provides muscle-building and hunger-fighting protein. Most nutritional discussions rarely go deeper than “calories in and calories out/ burned.” Calories are like the Kardashians of nutrition: confusing, overrated, and completely inescapable! Every time you see them, you’re probably being fed misinformation. So, a bit of discussion based on known facts might help to clear up some of this calorie confusion. A CALORIE DEFINED: The word is from a Latin root meaning a unit of heat . Calories are “burnt” in the production of energy in the body. This is called metabolism. Calories from food consumed are utilized for energy OR stored as fat. This metabolic process, burn or store, is regulated by “hormones” and not the “amount” of calories consumed. I personally never count calories. I simply choose foods that “burn” for energy and reject foods that “store” as fat. I’m also conscious of the nutrient density of the foods I choose to eat. SOLVING THE CALORIE CONFUSION Burn Energy vs. Store Fat! Here’s what I know and how I handle calories for myself and my family.
THERE ARE THREE MAJOR MACRONUTRIENTS THAT MAKE UP THE FOODS WE EAT:
We’re here to get you out of pain and help educate you to maximize your health and energy so you can chase your dreams!
Proteins, Carbohydrates, Fats
Each influences your hormones in different ways.
–Dr. Paul Braadt
Remember, burn calories for energy vs. store calories as fat!
CedarCrestChiropractic.com
PAGE 2
610-776-2005
FINDING FULFILLMENT IN YOUR GOLDEN YEARS Why More Adults Over 55 Continue to Work
According to the Bureau of Labor Statistics, upward of 40% of people aged 55 and older are continuing to work past the normal retirement age. There are a number of reasons why people are choosing to stay employed, with one of the biggest being a lack of retirement funds, but some are also using work to keep their minds and skills sharp. In fact, most of the jobs that the 55-plus crowd goes after keep them engaged with the community and help them lead more active lives. The BLS categorized the jobs many older workers are currently pursuing: • Real estate appraisers/assessors • Property/real estate/community association managers • Technical writers • Tax preparers • Construction/building inspectors • Crossing guards • Clergy These seven jobs are projected to grow between 8–14% over the next six years according to BLS data. They often pay well and don’t always require a
full-time commitment. Many even offer flexible schedules, which can help older workers spend more time with peers or loved ones. This balance is exactly what many older workers are looking for, especially those who are “part-time retired.” More importantly, however, most older workers find these jobs fulfilling. They allow older folks to interact with the community and stay active, both of which, research suggests, are essential to healthy living as people age. For many, working past retirement, or not leaving the workforce entirely, can be a win-win-win: It’s a win for your bank account, a win for your health, and a win for the community.
SUDOKU
Keto Asparagus Cauli Risotto
INGREDIENTS
• 1/2 cup heavy whipping cream • 1 cup grated Parmesan cheese • 1/2 tsp salt • 1/4 tsp ground black pepper • 1/4 tsp ground nutmeg
• 1/4 cup ghee • 1/2 onion, finely chopped • 1 clove garlic, minced • 1 head cauliflower, grated • 1 cup trimmed asparagus, cut into 1-inch lengths
DIRECTIONS
1. Melt ghee in a skillet over medium heat. 2. Add onion and garlic and cook until tender, about 3 minutes. 3. Stir in grated cauliflower; cook for 3 more minutes. 4. Add asparagus and cook until tender, about 3 minutes. 5. Stir in heavy cream, Parmesan cheese, salt, pepper, and nutmeg; cook over medium heat until creamy, 5–7 minutes, and serve.
Safe, Effective Health Care Without Drugs & Surgery
PAGE 3
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 Physical and Emotional Health PAGE 2 Solving the Calorie Confusion PAGE 3 Why Are So Many People Deciding Not to Retire?
Keto Asparagus Cauli Risotto
PAGE 4 Honoring the Canines of 9/11
THE 4-LEGGED HEROES OF GROUND ZERO
HONORING THE CANINES OF 9/11
In the immediate aftermath of 9/11, thousands of New Yorkers took to the streets to clear rubble, offer supplies, and search for survivors. It was a powerful act of resilience in a deeply trying time, and while most of the individuals helping with the disaster stood on two feet, more than 300 canines also answered the call to service. Dogs of all breeds and backgrounds, including search and rescue dogs, police dogs, service dogs, and therapy dogs, were brought in to help find and care for survivors in the wake of the destruction. They worked tirelessly alongside rescue crews as they searched through the debris. Search and rescue dogs and their handlers worked 12–16-hour days, searching for survivors and victims. They worked through dangerous conditions: Many dogs burned their paws as they dug through hot rubble, and both handlers and canines inhaled toxic dust. The task was both physically and mentally exhausting for the dogs during their shifts. Some dogs that found deceased victims refused to eat or interact with other animals. Search and rescue dogs became increasingly stressed and depressed the longer they searched without any results, mirroring their handlers. It wasn’t uncommon for handlers to stage mock “findings” of survivors to keep the dogs’ spirits up.
Fortunately, the sacrifices these dogs and their handlers made did not go unnoticed. Many dog owners were inspired to earn their search and rescue certifications after the events of 9/11, promising to aid in future disasters and hopefully lessen the impact of such catastrophes. After 9/11, various researchers conducted many studies examining the effect this kind of work has on animals, both physically and mentally. Many of these studies wouldn’t be possible without the AKC Canine Health Foundation, so if you’re looking to give back this September, visit them at their website to see how you can help: AKCCHF.org .
PAGE 4
610-776-2005
CedarCrestChiropractic.com
Page 1 Page 2 Page 3 Page 4www.cedarcrestchiropractic.com
Made with FlippingBook HTML5