CEDAR CREST CHIROPRACTIC
1028 S. Cedar Crest Blvd. Allentown, PA 18103 • 610-776-2005 • www.CedarCrestChiropractic.com February 2019 Dr. Paul Braadt
TWO PATHS TO PREDICTABLE GOOD HEALTH
O ver my past 38 years in practice, I’ve gone to great lengths to take good care of my family and myself using the knowledge I’ve acquired. To date, we’re all well and healthy. I made it through some of the “wacky” things I tried in my youth, like an all-raw diet that left me exhausted and way too thin. I was recently reading my chiropractic college newsletter, and in the obituary, I saw that one of my best friends had died at age 68. He was the fourth of my five college roommates to die early. One died at 45 with heart disease, another at 51 with metabolic disease and another at 53 with complications from obesity. Two of these men were co-captains of the Palmer College national championship rugby team. I paused to contemplate my own mortality, but realized I was fine. Why? I have been applying what I know about living a healthy lifestyle, and by every measure my family and I are healthy. I thought you might want to know what I do to feel energetic, youthful and healthy. There is a computer term that is also applicable to many current health problems in our culture: GIGO … Garbage In, Garbage Out . The dietary recommendations advised by the medical industrial establishment over the past 60 years are directly responsible for an explosion of obesity and metabolic disease. Worse, expanding drug therapy is the standard remedy for obesity- related diseases like diabetes, heart disease, stroke, and Alzheimer’s. Over 60 percent of Americans take one prescription drug daily, and 30 percent take more than five. Our children, unfortunately, are included in this epidemic. I thought you’d like to know how I maintain my health through my daily efforts to stay out of this mess. There are two well-researched
paths to predictable good health. One is easier and more gradual, and the other requires a bit more discipline initially but yields more significant rewards. One Degree of Change is a book-based program in which you gradually learn to begin each day with one degree of positive change regarding what you put into your body. Developing healthier lifestyle habits is the key to health. We have this book available for purchase in my office. Healthy Keto and Intermittent Fasting is the eating plan my wife and I have been on for the past 18 months. She’s lost 20 pounds and I’ve lost 10, mostly in belly fat. We both feel more energetic and younger. For breakfast, I eat organic eggs cooked in Kerrygold butter, organic whole milk, plain Greek yogurt (less sugar), organic berries, and raw unsalted nuts. I make a green shake with lots of vegetables and Califia Farms unsweetened almond milk. I end with a delicious Bulletproof Coffee (Google it). Lunch includes an organic salad with lots of veggies, olive oil, cheese, and chicken or fish on top, with nuts on the side. Dinner is similar to lunch, and dessert is organic berries or organic 85 percent cacao dark cocoa. Beverages are water with lemon and Bragg’s apple cider vinegar, or sparkling mineral water. On this eating plan, you don’t eat between meals (intermittent fasting), and you don’t consume sugar or grains. This book is also available at my office. I’m here to help you implement either of these eating plans. They are a way of eating, not a diet, and they can help you feel more energetic and younger while helping to minimize future health risks. I also recommend you begin your healthy eating journey by scheduling a
Personalized Nutrition Assessment to find out what nutrition your body specifically needs. Please, don’t wait until bad things happen to you or someone you love before you take action.
In knowledge and health,
–Dr. Paul Braadt
Safe, Effective Healthcare Without Drugs & Surgery
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The close bond that humans form with their pets can be mystifying to those who proclaim they are not “pet people.” A dog given a spot on the bed or a cat given specialty food might seem extravagant to some, but a glance back in time shows that this close companionship developed long ago. Ancient Egyptians were sometimes mummified with their feline or canine companions, and when given the choice between losing a battle or harming cats, Egyptians chose a loss to their Persian adversaries rather than attacking soldiers who’d strategically strapped felines to their bodies. A special relationship developed between humans and their animals during the process of domestication, and pets earned their proverbial place at the table. For some pet parents, this close bond makes insurance coverage for their fur babies a no-brainer. Some employers are even offering it as an employment benefit. When it comes to caring for our furry companions, veterinarian Jean Maixner points out that having pet insurance can keep families from having to make a gut-wrenching decision when a pet gets sick or hurt. “If you get the right policy, it can be an asset to the health care of that pet and have a significant impact on the bill that results from an emergency visit,” Maixner says. As with human health insurance, pet health insurance policies vary. A higher deductible usually means paying a lower monthly rate. You can find plans that cover accidents and illnesses, and some plans even cover routine care, like vaccines. In an assessment of policies, Consumer Reports found that for a relatively healthy pet, most policies actually cost more than they would ultimately pay out. However, they also found that for a pet that develops a serious illness or condition, many pet insurance policies will indeed pay out more than what they cost. Talk with your vet to see if there are any conditions your pet is prone to. Consumer Reports also recommends reading all the fine print when looking at plans to make sure you understand what will be covered. For many people, pet insurance offers peace of mind that their companion will be protected. As Herb Weisbaum, consumer advisor for NBC News, says, “If you buy pet insurance and don’t use it, consider yourself lucky.” A MEMBER OF THE FAMILY Health Coverage for Furry Companions
DR. BRAADT’S NUTRITION TIPS
How Sugar Harms Your Body
THE PROBLEM Many factors affect your metabolism (the conversion process of food into energy), but sugar is the most harmful. During my certification in clinical nutrition, we tested sugar’s effects. I was shocked at how toxic even a single grain can be! All aspects of your health — especially how efficiently you burn fat — are enhanced by the absence of sugar . Cut out sugar and those foods that quickly become sugar, like refined carbs (bread, pasta, cereal, fruit drinks, etc.), and you’ll automatically trigger hormones that burn fat and accelerate your metabolism. Sugar triggers insulin , a fat-producing and -storing hormone that blocks fat from being burned as fuel. No fat is burned in the presence of insulin. As your insulin level rises, resistance occurs in your cells (insulin resistance), which advances to prediabetes and eventually Type 2 diabetes. As many as 70 percent of Americans are prediabetic, and at younger ages than ever. Most processed foods contain hidden sugar , too. Unless your diet consists of whole foods, your health and weight control are compromised. So-called “healthy” grains, like whole-wheat breads and cereals, stimulate insulin and block fat burning. Artificial sweeteners, including aspartame, saccharin, and MSG, cause increased sodium and fluid retention. To digest sugar, potassium (a mineral) in your cells increases fluid retention, making you feel swollen, bloated, and thirsty. THE SOLUTIONS Fat is a neutral food when it comes to secreting insulin, and it helps you feel full longer. Increase your consumption of healthy fats with avocado, raw unsalted seeds, and nuts (macadamias, pecans, Brazils), Kerrygold butter, organic coconut oil, hormone-free hamburger, fatty fish like salmon, uncured bacon (no nitrates), aged cheese, and organic eggs. Eat lots of leafy green vegetables like spinach; romaine; field greens, and cruciferous vegetables (plants from the cabbage family) like kale, Swiss chard, collard greens, broccoli, cabbage, cauliflower, and radishes. These veggies provide lots of needed nutrients and fiber, and they replenish your potassium — which stops cravings. Potassium-rich foods also help lower the effects of insulin to minimize fat storage. Include high-potassium foods like avocado, broccoli, mushrooms, salmon, beets, beet tops, and kale. If you use sweeteners, use the herb stevia (no maltodextrin), a 100 percent non-GMO sweetener called Erythritol (NOW is a good brand), or non-GMO Xylitol (extracted from birch wood). These three sugar alcohols do not stimulate insulin.
These lifestyle changes will increase your energy, reduce your weight, and help minimize future health problems so you can continue to chase your dreams!
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610-776-2005
CedarCrestChiropractic.com
THE BENEFITS OF A GOOD NIGHT’S SLEEP
SOLUTIONS • Go to bed and wake up at the same times to get into a rhythm and burn more fat — aim for 7–8 hours of sleep. • At least one hour before bed, turn off the TV — especially the news — and your cell phone and computer. • Avoid consuming sugar and alcohol before bed, as they stress the body and prevent fat burning. You can try eating four stalks of celery before bed — celery contains active compounds called phthalides, which relax the muscles of the arteries and reduce adrenal stress. • A few minutes of reading, a warm bath, or a cup of herbal tea can also be very relaxing. • Try kombucha tea, which is a friendly bacteria and yeast product that helps balance pH, which helps you to sleep. Cataplex B and a mineral complex called Min-Chex are whole food complexes (vs. synthetics) that we carry from Standard Process . They can be very effective in de- stressing your body, and I can dose you for the proper amount. • Another relaxing solution is an acupressure technique . Roll up a towel to cradle your neck as you lay on your back. Use two fingers to press into your abdomen on either side of your umbilicus (belly button). If you have trouble sleeping, please talk to me. Together we can create a strategy to handle this problem. A good night’s sleep is not just something nice to have; it’s critical to your overall health and well-being.
Many of you have spoken to me about having a problem sleeping. It is a common malady affecting millions of people and directly impacting health, productivity, and happiness. Luckily, there are natural, helpful solutions that don’t require you — as advertised on TV — to put yourself in a drug-induced state of unconsciousness. WHY SLEEP IS IMPORTANT When you’re asleep, your body repairs itself, both mentally and physically. When you rest, you regain the energy you expended during the day and also burn the most fat — usually between 12–4 a.m., in your deepest sleep. These facts make sleep more important than exercise. Without it, you can’t be healthy. Most sleep problems result from a stressed body . The adrenal hormones control your daily sleep and wake cycles — your circadian rhythm. Stress creates an imbalance in the production of the stress hormone cortisol , and this imbalance can disrupt your sleep patterns. I can analyze your adrenal function and detect specific nutritional deficiencies that could be preventing you from getting a good night’s sleep. Call now to schedule your Personalized Nutrition Assessment ($75).
SUDOKU
Green Bean and Sesame Salad
• 3 cups green beans, ends trimmed • 1 teaspoon white wine vinegar • 1 tablespoon olive oil • 2 tablespoons sesame seeds, toasted 1. Bring a large saucepan of water to boil; cook green beans for 4–5 minutes; drain well. 2. In a blender, mix finely chopped mint and parsley with olive oil, vinegar, salt, and pepper. Blend until combined. DIRECTIONS INGREDIENTS
• 1 small red onion, finely chopped • Small bunch of fresh mint • Small bunch of flat-leaf parsley • Salt and pepper, to taste
3. Add dressing, onion, and
sesame seeds to beans. Toss together. Cool dish, then refrigerate until ready to serve.
Inspired by Delicious magazine.
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 Avoiding GIGO
PAGE 2 Dr. Braadt’s Nutrition Tips — Sugar
A Look at Health Insurance for Pets
PAGE 3 A Good Night’s Sleep
Green Bean and Sesame Salad
PAGE 4 Why Do We Need A Leap Year?
The Calculations That Leave Us in Need of an Extra Day WHY DOWE NEED A LEAP YEAR?
problem in 1582 by creating the Gregorian Calendar. Now, a leap year occurs every four years except for the years that are evenly divisible by 100 and not 400. For instance, 1800 and 1900 were not leap years because they were divisible by 100. A LEAP DAY BIRTHDAY The odds of being born on Feb. 29 are about 1 in 1,500, which leaves approximately 187,000 people in the U.S. and 4 million people around the world celebrating their birthdays on Feb. 28 or March 1. People born on a Leap Day are faced with dilemmas such as which date they should receive
Every four years, February gains an extra day at the end of the month. But what does this contribute to the year as a whole? You might be surprised by what this one day does for us! The 365 days in each year represent the time it takes for the Earth to circle the sun. However, the orbit actually takes nearly a quarter of a day longer than that. The additional 0.2421 of a day might not seem like it would make a significant impact, but after a few decades, it adds up. To ensure the calendar and seasons stay on the right timeline, the leap day was created. THE START OF THE LEAP YEAR The Egyptians were the first to officially calculate how many days it takes to orbit the sun, revealing the need for a leap year. Europeans at the time used a calendar that followed a lunar model, which needed an entire month added to retain consistency. The leap year wasn’t introduced into Europe until the reign of Julius Caesar. With the help of astronomer Sosigenes, Caesar created the Julian Calendar, which included 12 months and 365 days, with a single day added every fourth year. However, the Julian Calendar wasn’t perfect, because 0.2421 of a day can’t be rounded to a multiple of five, so it caused the calendar to have an extra 11 minutes every four years. Pope Gregory XIII fixed the
their driver’s license. Although it varies from state to state, most consider March 1 the appropriate day for leap-year 16-year-olds — who are celebrating their fourth “official” birthday — to receive their license. With all the changes the calendar has undergone, it still isn’t quite perfect. Experts say that in about 10,000 years, it will need to be changed yet again.
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610-776-2005
CedarCrestChiropractic.com
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