Cedar Crest Chiropractic August 2019


1028 S. Cedar Crest Blvd., Allentown, PA 18103 • 610-776-2005 • www.CedarCrestChiropractic.com August 2019 Dr. Paul Braadt

SCHOOL MEMORIES Time to Review Your Health Habits

August is the eighth month of the year in the Gregorian and Julian calendars and is named after Augustus, the first Roman emperor, by the Romans. It signifies the dwindling of summer and the approaching autumn. The end of August brings back memories of my school days. My first nine years of school were at a small Catholic school three blocks from home. There were 24 students in my class. My maternal grandfather was the sexton who maintained all the buildings on the church campus, and he lived in a house attached to the cathedral. Everyone knew everyone, and I developed long-term relationships. We six kids spent summers either outside on our bikes, at the YMCA, or boating as a family. It was a safer time; most cars and doors were left unlocked. Once I decided to follow in my father’s and grandparents’ footsteps and become a chiropractor, I transferred to the large public high school in Williamsport, PA, in the 10th grade. My father showed me that the science curriculum and advanced courses at Williamsport High School would better prepare me for my four years of undergraduate education before my additional four years of chiropractic school. Leaving my Catholic school class of 24 to join a public school class of over 1,000 was a bit of a challenge; WHS had 4,000 total students vs. the 300 students I was used to. But off I went. Being raised as a “parochial kid,” I always raised my hand, stood up when I spoke, talked respectfully to teachers, and thanked them when they answered my questions. Teachers loved it,

First Holy Communion

Braadt family enjoying the Jersey shore!

future health risks. It’s easier to change a few health habits than to suffer from the negative consequences of smoking, drinking too much, having a poor diet, not moving your body, being overweight (especially belly fat), not getting enough sleep, or being stressed. I know it’s not easy to confront these threatening habits, but sometimes the first step is always the hardest. I’m always here to help as needed! In knowledge and health,

but students thought I was a weirdo! After the first week of missing my childhood friends and feeling displaced while walking through the halls with my slide rule, chemistry textbooks, and physics textbooks, I went out for the basketball team and saved myself from total geekdom. The rest is history. I encourage you to take the time to review your health habits and those of your family before summer ends. Getting and keeping you out of pain is my first priority; the second is to help you maintain a healthy lifestyle to minimize your

–Dr. Paul Braadt

Safe, Effective Health Care Without Drugs & Surgery



Minimizing Your Health Risks

MUSCLE TONE It’s very important to maintain the strength and tone of your muscles. As you age, muscle strength and tone can diminish, leading to balance problems. Regular activities like brisk walking, getting up and down into a chair repetitively, doing calf raises up and down on a step, balancing on one leg while holding onto a wall if necessary, stationary biking, and regular gym exercises (under supervision if needed) all contribute to maintaining muscular strength and tone that improve your balance. Remember, it’s never too early or too late to take action to minimize your health risks, like falling and breaking bones. If you fail to improve and maintain your body balance, you can move and appear as if you are old: Your gait and steps shorten, and you may start to shuffle and will need a cane, walker, or, eventually, wheelchair. Failed body balance creates spinal pain with advancing spine degeneration-arthritis. However, foot, knee, and hip problems, called a kinetic chain , can have a domino effect on your joints, impairing your balance. After completing a three-year diplomate program in orthopedics and a one-year program in rehabilitation, I can address these joint problems without the risks of unnecessary drugs and surgery. Handling these problems will contribute to your body balance. If you have a problem in this area, be sure to let me know. If you have a family member, friend, or coworker in need, please give them a gift certificate, available at our front desk, to find out if we can help. Thank you for sharing your health successes with others; it gives them hope to live a pain-free, energetic life. SPECIAL NOTE: CHIROPRACTIC TREATMENT FOR ARTHRITIS Some of you consider chiropractic teatment for only your spine.

“Help! I’ve fallen and can’t get up!”

You’ve probably seen the medical alert system commercials on TV. Improving and maintaining body balance is important at all ages but becomes more critical as we get older. Taking action now might save you from having to call 911 down the road.

Let’s review some factors that improve and maintain your body balance.

Balance and posture are a coordination of multiple senses: vision, sense of joint position, coordination of your inner ear, and muscle tone. VISION Maintain your vision with yearly examinations by your optometrist. Depth perception is vital for walking, climbing and descending stairs, and avoiding objects. Some of you have consulted me about injuries due to missing that last step, tripping over a crack in the sidewalk, or bumping into an unseen object. SENSE OF JOINT POSITION If you close your eyes, do you know where your hands and feet are? This is an example of sense of joint position, also called proprioception. Specialized nerve cells, called mechanoreceptors, are in the ligaments that hold your bones together. These cells tell your brain the position of your limbs and spine. This sense of joint position can deteriorate with age and deconditioning. Arthritis of your knee or hip, a bunion on your foot, development of peripheral neuropathy (a degeneration of nerves in your legs and arms), and stenosis (the narrowing of the spinal openings for your nerves) will adversely affect your balance. I’m putting together a sample of exercises you can do that will be available at the front desk. INNER EAR Have your ears checked annually by your primary care doctor or an audiologist. Common problems that can occur include wax buildup in your ear canal and diminished hearing, which can also affect the portion of your ear that’s responsible for equilibrium and balance. Your ear does two things: It hears sounds and assists your sense of balance. A deterioration of one can affect the other.

As always, I’m available to help you as needed!

–Dr. Paul Braadt




While summer is winding down, families are looking to go on a few end- of-season adventures, camping trips included. Before you head out into the wilderness with your family, it’s important to be prepared. In fact, “be prepared” is the best piece of advice when it comes to braving the great outdoors. But what does being prepared entail? Here are four key tips. HAVE A FIRST-AID KIT NEARBY. A good rule of thumb is to keep one in your car at all times. You never know when you’ll need it. Kids may get a few bumps and scrapes while out hiking, or you might encounter poisonous plants, such as poison ivy or poison oak. Having quick access to cold water, soap, antiseptics (hydrogen peroxide or rubbing alcohol), and calamine lotion or hydrocortisone cream can keep infections at bay. TEACH FIRE SAFETY. When you build a fire, especially with kids, teach them about fire safety. This includes building the fire itself. Pick a spot away from brush and overhanging branches and create a pit surrounded by rocks. Before lighting a fire, have a bucket of water and a shovel nearby so you can quickly extinguish it when ready. Finally, remember to only build a fire as big as you need. A larger fire can be difficult to manage and keep under control. GONE CAMPING 4 Things to Keep in Mind on Your Next Family Camping Trip

and monitor the weather on a radio. If a storm appears, seek shelter immediately and stay out of low-lying areas. When you’re in mountainous or hilly terrain, a little rain is all it takes for flash floods to occur. If you’re in a ravine when it starts raining, get out immediately. ALWAYS STICK TOGETHER. It’s a good idea to hike with a buddy and keep a whistle around your neck or in your pack. You never know what you might encounter or when you’ll need help. Hiking with kids is also a great time to teach them to recognize landmarks and be aware of their surroundings. If you have a digital camera or smartphone, show kids how to create a trail of digital breadcrumbs or pictures to help them find their way back to camp.

KEEP AN EYE ON THE SKY. Weather can change at a moment’s notice, and sometimes, it doesn’t give notice at all. Keep a close eye on the sky


• 2 heads (about 10 cups) cauliflower, cut into florets • 2 tbsp olive oil • 1/2 tsp sea salt • 1/4 tsp black pepper • 6 large eggs, hard-boiled Keto Cauliflower Potato Salad INGREDIENTS

• 1 1/2 cups avocado mayonnaise

• 1/4 cup yellow mustard • 1 cup dill pickles, diced • 1 cup white onion, minced • 1/2 cup celery, diced • 1 tbsp apple cider vinegar • Paprika for topping


1. Heat the oven to 375 F. Line 2 large baking sheets with parchment. 2. Dice the cauliflower into 1-inch cubes and toss with olive oil, salt, and pepper. Spread onto the baking sheets in a single layer. Bake for 30 minutes (flipping halfway through) until the tops are just starting to turn golden. Let cool. 3. While the cauliflower is baking, hard boil the eggs. 4. In a large bowl, combine the remaining ingredients. Add the cauliflower and 4 diced eggs. Toss to coat. 5. Taste for salt and pepper and add more if needed. Layer the salad into a serving dish. Thinly slice the remaining eggs and lay them across the top. Sprinkle with paprika and chill until ready to serve.

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 School Memories

PAGE 2 How to Improve and Maintain Body Balance

PAGE 3 Stay Safe While Camping

Keto Cauliflower Potato Salad

PAGE 4 A Summer Send-Off for Your Garden



OUT WITH THE OLD If any of your plants didn’t fare so well, take some time to remove them and clear space for future plants. This removal should include any invasive plants or weeds that found their way into the soil. Remember to use gloves, wear long pants and socks, and use caution around thorns or plants that can cause irritation. For daffodils, tulips, crocuses, and any other bulbs that sprang up in the spring, you can now pull them up (if you haven’t already) and divide any bulblets you find into separate plants. This will help cut down on crowding even more come spring. TAKE COVER Cover crops are plants that improve soil health, reduce erosion, and keep your garden healthy, and now is a great time to plant them! Hardy legumes, field peas, certain types of clovers, and warm-season grasses can all work as cover crops, so talk to your landscaper or local nursery to pick out the best choices for your region. While you may not see the fruits of your labors until spring, you can still enjoy preparing your garden for a successful upcoming year and cherish the time you spend with your family outside.

Late summer is the perfect time to clean up your garden and prepare it for the coming winter. In the next couple of months, the temperature will start to drop, but by putting in work now, you can ensure your garden is healthy and ready to flourish next spring. You can even turn garden cleanup into a fun activity for the whole family. Here are three ways to get your garden ready for the next season, while sharing some valuable outdoor time with your loved ones. MORE MULCH, PLEASE While most gardeners know the benefits of summer mulching, winter mulching can help lessen water loss, keep weeds out, and regulate soil temperatures during the colder months. It offers an added layer of protection for your plants’ roots, which can be sensitive to continuous freezing and thawing, by keeping the soil temperature more consistent.




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