Cedar Crest Chiropractic January 2020


January 2020

Dr. Paul Braadt

1028 S. Cedar Crest Blvd., Allentown, PA 18103 • 610-776-2005 • www.CedarCrestChiropractic.com


Each new year brings resolutions to do better, get in shape, lose weight, get out of pain, and get healthier. At my gym, we brace for the rush of new members, knowing that by March, the numbers will be “back to normal.”

are overdrugged and have too many unnecessary surgeries.

Because many resolutions go unfulfilled, most people don’t even bother to take the time to make them anymore. There’s too much confusion around what actions really work, and too many failures over the years can cause apathy on the subject of creating New Year’s resolutions. I think that keeping it simple and knowing what really works can cut through this apathy and help you create a lifestyle that keeps you healthy and full of energy so you can chase your dreams, big and small. People are bombarded into confusion by an avalanche of misinformation fueled by vested interests — like “Cocoa Puffs are part of a nutritious breakfast.” Being blasted with so much imprecise information can unsettle anyone, and it might seem impossible to discern the deceit from the truth, but it is doable. My interest is in getting and keeping you healthy, and that’s what I intend to do throughout 2020. My first goal is to get you out of pain. The physical stress from pain hurts and damages you over time. I work to identify the source of your problem rather than masking the pain with drugs. I continuously educate you on how a chiropractic adjustment works, why maintenance care is so important, and what the alternatives and risks are to using conventional drugs and surgery. There are lifesaving drugs and necessary surgeries, but I think you’ll agree that we, as a nation,

My second goal is to address other health care problems you may have, such as digestive issues, inability to sleep, fatigue, and stress. My third goal is to help you create and maintain a healthy lifestyle so as you age, you’re not setting yourself up to spend the last part of your life in pain or disabled. Many people end up suffering from diabetes, heart problems, neuropathy, fatigue, and chronic pain because they didn’t lead a healthy lifestyle. My aim is to steer you away from that path. So how do you start working on a healthy New Year’s resolution? Just be willing to evaluate your lifestyle. Write down two columns: what’s working and what needs improvement. For example, do you need to minimize your sugar intake, move your body more, get more sleep, or quit smoking? Do you need to get back on maintenance care? How about eating more vegetables and minimizing those starchy carbs? Is there a relationship that causes you stress that needs fixing? Is there a hobby you’ve been meaning to start? Are you associating with friends who support you? Do you need to change jobs? What’s really important to you — what’s your dream?

things that need improvement and pick just one area to address at a time , being careful not to overwhelm yourself. Keep it simple by setting small targets that you can achieve, and pat yourself on the back for each goal you attain while forgiving yourself for the temporary failures that are sure to occur. Remember this Confucius quote: “Our greatest glory is not in never failing, but in rising every time we fall.” As always, I’m here to partner with you to create a better 2020. Wishing you a healthy and happy new year!

In knowledge and health,

Be sure to acknowledge yourself for what you’re doing right. Then, look at the list of

–Dr. Paul Braadt

Safe, Effective Health Care Without Drugs & Surgery




GET OUT AND STAY OUT OF PAIN. Chronic pain is a public health crisis addressed with increasing amounts of strong and dangerous drugs. The American Medical Association (AMA) has mandated that pain is a “vital sign” to be reduced at its most extreme with opioids, which, according to The New York Times, killed 72,000 Americans in 2017. That’s more people per year than auto accidents. According to the Centers for Disease Control (CDC), 40% of these deaths were from taking a prescription as directed. Chiropractic care has been recommended in the Journal of the AMA and the British Medical Journal as a safe and effective alternative, with higher patient satisfaction than drugs and surgery for spine pain and sciatica. Ordinary medical practice has not caught up to the science of chiropractic. Blue Shield studies demonstrate 80% reduced utilization of medical services for chiropractic patients. SCHEDULE YOUR MAINTENANCE CARE. Once your pain is under control, maintenance care is like seeing your dentist regularly or changing the oil in your car. Taking the “mileage of life” off your spine makes you move better, resist disease, and reduce stress with less expense. NEVER DIET AGAIN. Just eat right! Last year, I attended the first Healthy Keto Summit in Washington, D.C., where the top medical researchers discussed the science of this approach. When 70% of Americans are prediabetic and a growing number of people are put on drugs, including statins for cholesterol, it is becoming normal to expect disease. I’ve personally used

and helped many patients get healthy to lose weight , not lose weight to get healthy . Eating healthy fats, reducing sugar, not eating between meals, and balancing hormones naturally has been the key for me, my wife, and for many of you I’ve worked with. Be sure to schedule your Personalized Nutrition Assessment ($75) to learn more about this approach. GET GOOD SLEEP. I try to get 7–8 hours of sleep every night. Going to bed and getting up at the same time is a great way to get into a healthy habit and condition your body into a rhythm. Turn off the media, especially the news, an hour before sleep to relax your mind, and don’t eat heavy foods a few hours before bed. Ask me to test you for an effective whole-food supplement called Min-Tran that has a mild calming effect on the body. MOVE YOUR BODY. You don’t have to train for the Olympics to benefit. Walking, stationary biking, stretching, and performing some resistance exercises, like light weightlifting, are really all you need to maintain basic fitness. Do something you like, and you’ll likely stick with it and have fun. KEEP IT SIMPLE. This is our overall strategy. I’m here to partner with you, so let me know if you need help. Let’s all avoid being a statistic in 2020 and focus our attention on chasing our dreams, big and small!

–Dr. Paul Braadt




Everyone relies on technology. Computers, laptops, tablets, and phones are staples of modern life. However, it’s easy for these devices to become cluttered with old photos, files, and general disorganization. Luckily, January is National Clean Up Your Computer Month and an excellent time to get your technology in order. CTRL, ALT, DELETE YOUR CLUTTER Tips for National Clean Up Your Computer Month START BY DUSTING Over time, computer towers can become clogged with dust, which creates additional, unwanted heat within your computer. Regular cleanings will increase the lifespan of your computer and protect its essential components. Compressed air is great for removing most of the dust and other particulates. If the fans or filters are too dirty, you can remove them from the tower to clean them better. If you use water or liquid cleaning products on them, be sure they are completely dry before placing them back into your computer. ORGANIZE YOUR FILES Naming and arranging the files on your computer in such a way that they’re easy for you to find can end up saving you a lot of time. Declutter your workspace by creating one file for pictures, one for Word

documents, one for spreadsheets, and one for programs to eliminate the hassle of frantically searching for the files you need.

BACK UP YOUR COMPUTER Be sure to back up your computer before you start deleting things. This acts as a safety net in case you delete something you didn’t mean to. Additionally, consider installing a second hard drive. The extra space can help with storing important files without having to worry about how much room is left. CLEAN UP SPACE Any files you’ll never use again should be deleted. Likewise, any programs you haven’t used in a while should be uninstalled. Check your hard drive for files that might be taking up unintended space on your computer. And remember to empty the recycling bin — it’s easy to forget just how much goes in there.

Keto Chili


• 28-oz can diced tomatoes • 1 1/2 lbs butternut squash, peeled, seeded, and cut into 1-inch chunks For serving: • Sour cream • Shredded cheddar cheese • Fresh cilantro leaves

• Freshly ground black pepper • 1 medium onion, chopped • 4 cloves garlic, chopped

• 1 dried ancho chile • 1 dried guajillo chile • 3 1/2 cups beef broth • 3 tbsp vegetable oil • 1 1/2 lbs boneless beef chuck, cut into 1-inch pieces • Kosher salt

• 2 tsp chili powder • 1 tsp ground cumin • 1 tsp dried oregano • 1 tbsp tomato paste


7. Add onion to Dutch oven and cook, stirring occasionally, until softened. 8. Add garlic, chili powder, cumin, and oregano and cook until garlic is fragrant, about 1 minute. 9. Stir in tomato paste, diced tomatoes, chile purée, beef, 2 tsp salt, and a few grinds of pepper. 10. Bring to a boil, then reduce to a simmer and cook, covered, stirring occasionally, until beef is tender and can easily be cut with a fork, about 1 hour. 11. Add butternut squash and cook, stirring occasionally, until tender, about 10 minutes. Serve with sour cream, cheddar, and cilantro.

1. Put chiles in a medium saucepan with beef broth and bring to a boil over medium-high heat. 2. Cover, remove from heat, and allow broth mixture to sit until softened, about 15 minutes. 3. Remove stems and seeds from chiles and place them in a blender along with the beef broth. Blend until smooth, then set aside. 4. Meanwhile, heat oil in a large Dutch oven over medium-high heat. 5. Add beef, 1 tsp salt, and a few grinds of pepper and cook, stirring once or twice, until beef is browned, about 10 minutes. 6. Remove beef with a slotted spoon to a paper towel-lined plate.

Safe, Effective Health Care Without Drugs & Surgery


LOGO Cedar Crest Chiropractic Dr. Paul Braadt


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


PAGE 1 Start Your New Year Healthy! PAGE 2 Dr. Braadt’s Tips for Starting Your Year Healthy PAGE 3 Enter 2020 With an Organized Computer

Keto Chili

PAGE 4 Natural Ways to Ease Sinus Congestion

Nasal congestion can have many different causes, including allergies, colds, or the flu, but the symptoms are often very similar: sinus pressure, headaches, and a stuffed-up nose. This is the result of membranes in your nasal passage becoming irritated and your body responding by producing mucus to try and flush out the irritants. Unfortunately, that response also causes nasal congestion. This is intensified by winter weather when dry air and heaters can further dry out your already irritated nasal passage. So, what is the best way to ease nasal congestion and sinus pressure? Try these at-home remedies that focus on moistening your nasal passage. FLUSH YOUR NASAL PASSAGE Use a saline nasal spray or a nasal irrigator, like a neti pot, to flush and moisturize your nasal passage. These devices flush out allergens and keep your nasal passage moist, easing congestion and preventing further buildup. When using a neti pot or other nasal irrigator, always use sterile, distilled water or water that has been boiled and cooled. DON’T LET CONGESTION GET THE BEST OF YOU NATURAL REMEDIES FOR STUFFY NOSES

MAINTAIN MOISTURE Humidifiers add moisture into the air, creating a more humid environment, and can be especially helpful if you have a forced-air heating system. Try using a humidifier or vaporizer when you sleep. You may also find a warm compress helps ease congestion: Soak a washcloth in warm water mixed with a couple of drops of eucalyptus essential oil (consult the oil distributor for the exact ratio), then place the washcloth over your nose and cheeks for several minutes. Drinking plenty of water and sleeping upright at night can also help ease further congestion. STANDARD PROCESS WHOLE-FOOD SUPPLEMENTS There are several excellent supplements I can test you for that can help relieve your symptoms without drying out your nasal passages. These supplements act like natural antihistamines instead of harsh chemicals. They naturally increase your immunity to allergens and reduce the effects of viruses and bacteria on the sinuses. I’m here to help when you need me.




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