CEDAR CREST CHIROPRACTIC
HEALTHY LIFESTYLE CHOICES = QUALITY OF LIFE! How My Lifestyle Makes a Difference 1028 S. Cedar Crest Blvd. Allentown, PA 18103 • 610-776-2005 • www.CedarCrestChiropractic.com March 2019 Dr. Paul Braadt
W e all have family traits; some we like and some we don’t. The phrase “it’s in our genes” has been overemphasized. Many of these genetic influences have often been blamed for our ill health by medical research. I believe it is possible to decrease our “genetic predisposition” to most of the diseases that “run in our families” by making Healthy Lifestyle Choices. The lifestyles we have are often based on generational family habits. For example, my parents were children from the depression. My maternal grandmother cooked in a large iron pot called a Dutch oven. She would start with a piece of inexpensive meat, add anything in the refrigerator, and cook it for hours. As filler, she would drop in lumps of white flour to create dumplings. As a kid, it was delicious, but I later learned it was also nutrient deficient. These depression-era meals evolved with my mother to include less overcooking, less white flour, and more fresh veggies and salads. The health of my parents was generally better than my grandparents. My maternal grandfather started his day with a cigarette, powdered donuts, and coffee. He would then physically work hard for several hours before stopping for a breakfast that included white toast with “liver pudding” (I have no idea what was really in it), white flour pancakes with sugar syrup, and chewing tobacco to top it off. Unfortunately, as he aged, he developed severe arthritis, which could easily be associated with the inflammatory byproducts of this eating style. Today there’s scientific evidence that overcooking destroys nutrients, and that flour products contribute to obesity and heart
disease by stimulating an insulin response. Sugar drives Type 2 diabetes, cigarette smoking is the leading cause of preventable death, healthy fats are vital (see enclosed article), and eating more nutrient-dense vegetables contributes to long term health. Healthy lifestyle choices equal quality of life. What my grandparents and parents did correctly was to be in constant motion compared to our sedentary culture today. Look around, and you’ll see that most people are immersed in electronic media; cell phones, computers, and online gaming have replaced the physical activities of past generations. The result is decreased health. Even though, like you, I’m very busy, if I don’t go to the gym bi-weekly, I do a 10-minute routine at home of pull-ups, pushups, core exercises, and stretches. This simple routine is called HIIT, High- Intensity Interval Training , which is proven to be superior to low intensity, high duration exercises like spending an hour on a treadmill or bike. High-intensity produces the maximum health effect in the least amount of time and can fit into a busy lifestyle. In addition to healthy eating habits and moving your body, another Healthy Lifestyle Choice is your attitude toward life . My grandparents and parents saw the glass half full vs. half empty and generally concentrated on the brighter side of things. The science of this trait demonstrates that “feel-good chemicals” called endorphins and neurotransmitters such as dopamine and serotonin can be regulated by attitude. I’m sure you agree that finding something good in most circumstances is a practiced skill. My grandparents and parents endured the Great Depression, military service in WWII, raised large families, and did so with a smile, even though it certainly wasn’t always easy. I’ve attempted
to practice this point of view and do my best to cultivate a positive attitude toward life.
Creating Healthy lifestyle choices can predictably increase your health and vitality and reduce your genetic predisposition. I’m always here to help you if needed.
In knowledge and health,
–Dr. Paul Braadt
Safe, Effective Healthcare Without Drugs & Surgery
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Spring is in the air, and it’s time to celebrate with another round of spring- cleaning. Banish the clutter and make room in your life for something new! Many charities see a sharp increase in donations as spring-cleaning season starts. Donating your used books, kids’ toys, and gently worn clothing allows your old items to have a second life. However, when filling that donation box, make sure you’re donating each item because it can do good and not just because you feel bad about throwing it away. Charities have a big problem with well-meaning citizens dropping off items that are better left in the trash. There are many items charities simply cannot handle. Most charities will have lists of items they can and cannot accept on their websites. Some items that you should not donate include: • Expired medications • Old TVs • Cribs • Loose remote controls • Personal care items, like soap, shampoo, or makeup • Mattresses • Carpets • Tangled cords or phone chargers • Any broken, damaged, or dirty items These items may be unsafe to sell, costly to ship, or impossible to refurbish effectively. When a charity regularly receives items they cannot use, they have to spend hours of manpower sorting through things that end up in the trash anyway. This process can be expensive for organizations with already-strained resources. Some local charities spend over $1,000 a year on dumpster and trash removal fees for unusable donations. While charities will have no choice but to throw unusable donations in the trash, there are services you can use to make your spring-cleaning eco- friendly, even for items you can’t donate. For example, if you have torn or stained blue jeans, reach out to Blue Jeans Go Green. This program keeps denim out of landfills by turning it into insulation. And while Goodwill can’t take your batteries or old flip phone, you can check out Call2Recycle.org to learn how to safely recycle your e-waste. DONATE WITH CARE The Right Way to Donate After Spring-Cleaning
HEALTHY FATS FOR A HEALTHY BODY
THE PROBLEM: Only a third of American adults have escaped the obesity epidemic; children have also succumbed. This has led to an epidemic of obesity-related diseases like diabetes, heart disease, cancer, and Alzheimer’s, in spite of the enormous advances in medical technology. In two short generations, our species has been transformed into a diseased population with a decreasing lifespan. The Low-Fat Diet approach began around 1977. It was theorized that fatty foods were to blame for high cholesterol and heart disease. This low-fat mistake was based on flawed research and has resulted in the explosion of the obesity-related diseases mentioned above. If left unchecked, it will collapse our health care system. Surprisingly, in 2015, the American Heart Association (AMA) acknowledged that there was no evidence to support this low-fat approach. Dietary cholesterol and natural fats have been dropped from the “no-no” list. After over 40 years of misinformation, we’re finally seeing the return of scientific sanity. THE SOLUTION: Eat More Healthy Fats. All food is composed of three macronutrients: fat, carbs, and protein. Fats are energy dense, satisfying, nutritious, and reduce cravings for carbohydrates and sugar. Fats don’t create an insulin response that can lead to obesity and diabetes. They are concentrated in many highly nutritious foods. PROTEINS: Choose grass-fed, hormone-free, organic brands — “natural” means nothing. Healthy options include: steak, 80–85 percent hamburger, organic, non-nitrate (uncured) bacon or sausage, chicken on the bone with skin and fat, lamb, pork, Nathan’s brand hot dogs, duck, goose, organic grass-fed eggs; fatty fish like Atlantic or wild-caught salmon, tuna fish with oil, Pacific sardines, and Atlantic mackerel. Limit your portions to approximately 3–6 ounces per meal. DAIRY, NUTS, SEEDS, AND OILS: Grass-fed, organic dairy products like Kerrygold butter, sour cream, cream cheese, half-and-half or whole cream, and mayonnaise are good options. Aged, fatty cheese like brie, cheddar, and feta are also good in moderation — 3 ounces per day max. Raw unsalted nuts and seeds like macadamia nuts, pecans, almonds, pistachios, sunflower seeds, pumpkin seeds, and flax seeds are a great source of healthy fats, but don’t overeat nuts; start with 1/4 cup a day. Nut butters with low sugar — we like Wegman’s organic peanut butter — are also good, and don’t forget avocados, olives, and coconut. Oils like olive, palm, coconut, flax, fish, safflower, and avocado are great. Avoid industrial, chemically processed vegetable oils like soy, corn, cottonseed, canola, margarine, and all trans-fats, which are usually found in baked goods. According to the Institute of Medicine, a majority of your caloric intake must come from healthy fats. The lower your fat consumption, the greater the likelihood you will become ill. Start off slowly to see how your body handles healthy fat. I’m available to answer your questions and help you create a healthier body!
Your donations can be a big help to local charities. Just don’t “donate” your garbage.
CedarCrestChiropractic.com
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610-776-2005
ALL SUPPLEMENTS ARE NOT CREATED EQUAL Get the Most Health Benefit for Your Money
contained in Catalyn. The reason is because Catalyn is made from whole, natural, cold-processed sources grown on Standard Process farms managed by PhD horticulturists who oversee the farming process. This product contains living enzymes and is produced without heat and vacuum dried. Therefore, Catalyn delivers optimum health benefits in a way your body can fully utilize, which reduces many symptoms related to malnutrition such as fatigue and lower immunity resistance to disease. My family and I use Standard Process whole food supplements. Not only are they superior to store-bought supplements, but they’re also economical. Start with Catalyn as your “multiple vitamins.” Remember, I can dose you for the proper amount for your body, eliminating the guesswork. You will feel the difference for your money!
Supplements can be expensive and ineffective. Many of you have told me how inexpensive store-bought synthetic supplements are compared to my preference of whole food supplements from Standard Process. Let me explain the difference. Most store-bought supplements are synthetic , meaning they are pharmaceutically re-engineered chemical fractions of foods that have been altered in a lab. When these supplements enter your body, it causes confusion, as the body does not recognize the synthetic chemical form as a food source. Therefore, in order to absorb any nutrient benefit contained in these supplements, your body has to process them into usable forms in the liver. The majority is left unprocessed and is urinated out. If you’ve noticed, your urine is yellow after taking these supplements — that’s expensive urine with minimal health benefit. A whole food supplement contains all the natural vitamins, trace minerals, and enzymes easily recognized by the body as food. This whole food supplement bypasses the liver and goes directly to work in your body to heal and restore your energy and overall health. Nothing is wasted. I strongly recommend, as the foundation of any effective nutritional program, a Standard Process whole food supplement called Catalyn introduced in 1929. It contains all the vitamins and trace minerals known and unknown. Whenever a new vitamin on the market is discovered and advertised, invariably it is already
SUDOKU
Keto Salmon With Pesto and Spinach
SERVES 4
INGREDIENTS
DIRECTIONS
1. Preheat the oven to 400 F (200 C). 2. Grease a baking dish with half of the butter or oil. Salt and pepper the salmon fillets and place them in the prepared baking dish, skin side down. 3. Mix together mayonnaise or sour cream, pesto, and parmesan cheese and spread over the salmon. 4. Bake for 15–20 minutes, or until the salmon is done and flakes easily with a fork. 5. Meanwhile, sauté the spinach in remaining butter or oil until it’s wilted, about 2 minutes. Season with salt and pepper. 6. Serve immediately with the oven- baked salmon.
• 1/6 ounce butter or olive oil • salt and pepper to taste • 25 ounces salmon • 1 cup mayonnaise or sour cream • 1 tablespoon green pesto or red pesto • 2 ounces parmesan cheese, grated • 1 pound fresh spinach TIP No dairy? No problem! For a dairy- free dish, skip the parmesan and sour cream, and fry the spinach in olive oil instead of butter. Also, remember that green pesto usually contains parmesan, so reach for some red pesto instead.
Inspired by DietDoctor.com
Safe, Effective Healthcare Without Drugs & Surgery
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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 Healthy Lifestyle Choices = Quality of Life! PAGE 2 Why Charities Hate Spring-Cleaning
Healthy Fats for a Healthy Body
PAGE 3 All Supplements Are Not Created Equal
Keto Salmon With Pesto and Spinach
PAGE 4 How to Make Your Sailing Dreams Come True
SET SAIL FOR VACATION
If you’re lucky enough to have been aboard a ship under full sail, chances are you know the thrill and serenity sailing can give you. If you’ve never been but have always wanted to know what it’s like to get out on the wind and waves, there are many great options available for beginners. Here are some ideas to inspire your next waterside vacation. START SMALL For those who dream of becoming a skipper one day, a great way to start is by sailing dinghies. These one-sail, beach-launch boats fit 1–2 people and can be rented at most water sports shops. If you want to make it a family experience, shops usually have 16-foot catamarans for rent as well. Catamarans have two hulls rather than one, making for a smoother, more spacious ride. If you’ve never sailed before, inquire about lessons. Most rental operations have instructors on hand who can show you the ropes. The great thing about sailing is that whether you’re in a 12-foot dinghy or a 60-foot sloop, the same basic principles, rules, and skills apply. TAKE A DAY SAIL Many day-sail charters exist for those who want to go out a little farther than a dinghy would permit. If you’ve captained a boat and are familiar TAKE YOUR NEXT TRIP OFFSHORE
with the waters, you can apply for a bareboat charter. However, if you are inexperienced or simply don’t want a local guide at the helm, signing up for a day trip with a skipper and crew is a great option. DO A FULL CHARTER Short of owning your own vessel, chartering a boat for multiple nights is the closest you can get to living out your nautical dreams. Some of the most beautiful destinations on earth — from the Caribbean Sea to the Mediterranean — are best experienced from the deck of a sailboat. Letting the sea guide you to amazing snorkeling destinations, remote cays, and bustling harbors is the stuff of real adventure.
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610-776-2005
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