Cedar Crest Chiropractic - January/February 2022

Cedar Crest Chiropractic - January/February 2022

CEDAR CREST CHIROPRACTIC

January/February 2022

Dr. Paul Braadt

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

Start Your New Year Healthy! KEEP IT SIMPLE

My second goal is to address other health care problems you may have, such as digestive issues, inability to sleep, fatigue, and stress. And 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 and 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? Be sure to acknowledge yourself for what you’re doing right. Then, look at the list of 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 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 help partner with you to get and stay healthy in 2022. My staff and I wish you and your family a happy New Year!

It’s that time of the year again when many of us pause to evaluate how we’re doing in life. We all experience the ups and downs of living. That’s why it’s so important to create a supportive environment made up of people who align with our goals and are there to help when needed. Of course, in turn, we help others along the way, whether it’s encouraging persistence, being there with a helping hand, or celebrating their successes! The mention of making New Year’s resolutions or goals often brings to mind past failures sometimes causing us to hesitate to re-make a resolution again. Keep it simple is my motto when making resolutions. I’d like to focus on your health goals and help you create a simple strategy to address areas that need attention so you feel your best every day, are filled with energy to work, can play and do the things that matter to you, and chase your dreams, big and small. There’s a lot of confusion regarding what is needed to create a healthy lifestyle . Much of this confusion is due to an avalanche of misinformation fueled by vested interests — like “Cheerios cereal is a super food.” Let me get this straight. A grain (oats) is pulverized, bleached, and mixed with other ingredients with a high carbohydrate content and is advertised as “heart-healthy”? Well, it’s simply not true. IHOP (International House of Pancakes) TV commercials that promote family time “enjoying the food you love with the people you love” are also misleading. They downplay that their food is sugary, high in fat, and lacks nutrient-dense ingredients — not good for your family. 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 mask 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 are overdrugged and have too many unnecessary surgeries.

In knowledge and health,

–Dr. Paul Braadt

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Strengthening Your Immune System to Stay Healthy: Part I

LOGO DR. BRAADT’S WELLNESS COLUMN

More Nutritious Foods • Focus on vegetables, like dark, leafy greens, broccoli, cauliflower, red peppers, carrots, etc. These nutrient- rich vegetables contain, among other nutrients, high levels of vitamin A . This vitamin protects your body from infection by moistening mucous membranes (the linings of your nose, throat, and lungs). • Sunflower, sesame, and pumpkin seeds; almonds; walnuts; and pecans (my favorites) are high in vitamin E and include healthy fats that act as a powerful immune booster. Include other healthy fats such as avocados, hormone-free cheese, Kerrygold butter, • Organic berries like strawberries, blueberries, blackberries, and raspberries, plus citrus fruits, broccoli, and other cruciferous vegetables are all high in vitamin C, the best-known immune- boosting vitamin. Vitamin C stimulates the production of white blood cells that attack invaders in the body. • Garlic and onions are known to have antibacterial and antiviral properties. They are a great boost to the flavor of any cooking. extra-virgin olive oil, and Stonyfield Organic Plain Whole Milk Yogurt (another favorite). healthier for you than the alternative and don’t add unnecessary manmade chemicals to your body. I hope you find this information helpful. I’m convinced that improving your immune response by living a healthy lifestyle is the KEY to staying healthy, especially in this challenging time. • Hormone-free proteins are much

A vital element in creating a healthy lifestyle is maintaining and strengthening your immune system . And due to a potential fourth wave of COVID-19, it’s as important now than ever. Your immune system is your body’s defense system. It protects your body from illness, infection, and disease. This complex system uses different body tissues and chemical reactions to seek and destroy invader viruses and bacteria. Different types of viruses and bacteria trigger specific immune responses and produce antibodies , which are killer cells that attack invaders. It’s like having your own unique police force inside your body ready to go to work when needed. Over time, your body builds a memory of which antibodies to use for each kind of invader, helping you build a strong immune response on call when you need help. The master control of your immune system is the brain and nerves. The brain and nerves coordinate the response of all the components of your immune system. Your nervous system mobilizes a 50-billion strong army, produced by your immune system, to attack invaders. You’ve heard me say that regular chiropractic adjustments, in addition to pain relief, stimulate your immune response by increasing the function of your nervous system, helping you to defend your body from invaders. Your Lifestyle: No. 1 Risk Factor That Suppresses Your Immune System Unhealthy daily habits significantly increase harmful chemicals in the body that reduce your immune response. Chemicals present in processed foods, excessive alcohol, cigarette smoke, and other pollutants depress your immune response. Lack of regular exercise, excess weight, insufficient sleep, and stress all depress your immune response eventually leading to illness and disease. Unhealthy daily habits limit the resources your body has to fight off invaders, like viruses and bacteria.

others don’t. The difference is having a strong immune response . Your lifestyle makes a difference! Living a healthy lifestyle is the key to maintaining a strong immune response that seeks and destroys invading viruses and bacteria. I encourage you to take this time to evaluate what area of your lifestyle you are neglecting and focus on one area at a time, step by step. • Eat Well: Reduce your intake of processed foods, chemicals, and sugar, including alcohol and starchy carbs. Georgette and I, and many of you, follow a healthy keto/intermittent eating plan with great success. Ask me about the reference guide I have that can easily teach you the basics. • Exercise Regularly: Do something you enjoy every day. Moving your body will help reduce stress, build your muscle tone, create flexibility, and just make you feel more alive! Walking and gently stretching is a good start. • Get Proper Sleep: Seven or eight hours is ideal. Turn off all media, especially the news, at least one hour before bed to relax your mind. Read something enjoyable before bed. • Minimize Stress: Do your best to surround yourself with people who are your allies. We all have to occasionally interact with negative people, but do what you can to limit this time and protect yourself. Your health depends on this! Of course, exercise helps. Ask me to test you for an effective whole-food supplement called MIN-TRAN that has a mild calming effect on your body. • Get Adjusted: 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, reduces stress, and strengthens your immune system!

As always, I am available to help you as needed!

We are all exposed to germs that cause illness every day. Some of us get sick and

–Dr. Paul Braadt

CedarCrestChiropractic.com

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610-776-2005

Natural Ingredients for Cleaning 4 WAYS TO USE BAKING SODA AND VINEGAR Instead of using harsh chemicals to clean, you can use natural products you probably already have in your home! Vinegar and baking soda are great resources for cleaning your house. Both are effective cleaning agents because they are on opposite sides of the pH scale, which measures how acidic a substance is. The scale goes from 1–14, with 1 being very acidic, 7 being neutral, and 14 being very basic. Baking soda has a pH of 9, and vinegar has a pH of 2. When combined, the mixture releases carbon dioxide gas that can help lift dirt and germs from surfaces. Individually, these products are already cleaning powerhouses. Baking soda dissolves dirt, grease, and other sticky substances. It’s also gentle enough to clean without leaving scratches. Vinegar breaks down minerals that form from hard tap water, which can cause stains on sinks, bathtubs, and countertops.

Inspired by DiabetesStrong.com

Mediterranean Stuffed Chicken Breast

This succulent chicken stuffed with cheese, artichokes, and sun- dried tomatoes is impressive on the plate but easy in the kitchen! Our recipe makes 2 servings.

INGREDIENTS

• •

2 chicken breasts

•

10 large basil leaves, chopped 2 cloves garlic, chopped 1/2 tsp curry powder

2 oz mozzarella cheese, cubed

• • • •

•

2 canned artichoke hearts, chopped 4 tsp sun-dried tomatoes, chopped

1/2 tsp paprika

•

Salt and pepper, to taste

DIRECTIONS

SUDOKU 4. Divide the mixture in half and stuff each chicken breast pocket. Using toothpicks, seal the edges of the pockets. 5. Season the chicken with curry, paprika, salt, and pepper, then bake for 20 minutes or until the chicken reaches 165 F. 6. Remove the toothpicks and serve with rice, potatoes, salad, or roasted vegetables! 1. Preheat oven to 365 F. 2. Cut a slit lengthwise to create a pocket in the middle of each chicken breast. Place the breasts on a baking sheet. 3. In a medium bowl, combine the mozzarella cheese, artichoke hearts, tomatoes, basil, and garlic.

Please note that while bleach is popular for disinfecting surfaces, it’s unsafe when mixed with vinegar. Baking soda and bleach, however, are fine to mix together. Here are a few ways to use vinegar and baking soda in your cleaning routine.

• To remove hard water stains from your sink, place a towel soaked in vinegar over the area. After a few hours, remove the towel and scrub the area with baking soda and water. • If your laundry has mildew on it, add half a cup of baking soda into the laundry detergent. Then, add one cup of vinegar during the rinse cycle to kill bacteria. This method won’t ruin the fabric of your clothes. • Instead of using chemicals that could damage your pipes, unclog and clean your drains by using half a cup of baking soda and one cup of vinegar. This concoction will fizz up, but once it settles, flush the drain with hot water for five minutes. Afterward, run cold water down the drain. • The grout between bathroom tiles can be annoying to clean. To clean the grout, create a paste using baking soda and water, then spritz with vinegar. Immediately after doing this, scrub and rinse the area. Repeat these steps if needed.

Cleaning is all about trial and error. Try these tricks to find what works best for you!

Safe, Effective Health Care Without Drugs & Surgery

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INSIDE THIS ISSUE: PAGE 1 Start Your New Year Healthy! PAGE 2 Stay Healthy by Strengthening Your Immune System! PAGE 3 4 Ways to Clean With Baking Soda and Vinegar Mediterranean Stuffed Chicken Breast PAGE 4 The Lost Art of the Thank- You Note 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

Bringing Back a Lost Art Your Guide to Writing a Thank-You Note

A 2019 survey by Ask Your Target Market showed 80% of respondents appreciate receiving thank-you notes — but only 22% of respondents report regularly sending them. That’s a pretty big discrepancy. During the holiday season, you probably received several gifts and may have been hosted at a family member’s house, so now is the perfect time to revive the dying art of the thank-you note. If it’s been a while since you last wrote one, fear not. Here’s everything you need to know to get started. KnowWhen a Note Is Needed. You should strongly consider sending a thank-you note any time you receive a gift, but they are particularly expected after big events like weddings or showers. It’s also good form to send a note whenever someone has done you a big favor or hosted you at their house. Professionally, thank-you notes should always be sent after job interviews. Notes should be sent as soon as possible, ideally within one month of the gift or event. Use Paper. It may seem old-fashioned, but that’s exactly what makes it special. In fact, the Ask Your Target Market survey found that 72%

of respondents thought handwritten notes were more meaningful than electronic ones. Even if your handwriting is messy, your recipients will appreciate the personal touch. Exceptions apply for thank-you notes sent after job interviews — due to time sensitivity, these are best sent via email.

Be Specific. Especially when you’ve got a large stack to get through, it’s pretty tempting to write the same note over and over again, changing only the salutation. Don’t give in! While it’s fine to have a template, recipients will recognize when the note you sent them is generic. Be sure to mention exactly what you’re thankful for (not just “the gift”) or how you plan to use the gift. Now, you’re ready to let people know how much you appreciate them in a way that’s both simple and classic. Your family, friends, and colleagues will be impressed, and who knows, you just might start a trend.

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610-776-2005

CedarCrestChiropractic.com