Cedar Crest Chiropractic - November/December 2020

Cedar Crest Chiropractic - November/December 2020

CEDAR CREST CHIROPRACTIC November/December 2020

Dr. Paul Braadt

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

IT’S THE HOLIDAY SEASON A Time to Create a Sense of Comfort and Joy!

I think you’ll agree this holiday season may be challenging. We are bombarded daily with media creating an atmosphere of fear and dread. It’s going to take WORK to CREATE a sense of comfort and happiness. Happiness is working through barriers to achieve our plans and dreams. Obviously, the pandemic and all its consequences are barriers to our happiness. Here’s what I’m doing to push through this challenging time, and I invite you to do the same. As I’ve said before, it’s important to assess your personal risk in this pandemic. Our risk is statistically high or low based on our personal situation. The things I do during the day increase my health and minimize my risk. I plan out what I eat and what I do daily. That includes exercise, personal interactions, eating nutritious food, and making sure I experience some laughter each day. I make it a habit at the end of the day to watch videos of stand-up comedians. Remember, when you laugh, your body produces endorphins, feel good chemicals. The quality of your sleep improves if you’re in a better mood and life won’t feel as serious. When was the last time you really laughed? However you celebrate this time of year, my staff, my family, and I sincerely wish you a Merry Christmas and a happy holiday season filled with a sense of comfort and joy!

The experience of creating a special holiday season varies widely depending on our cultural traditions. We are fortunate that, in our country, we can express and experience these traditions freely and in a variety of ways. Let’s start with winter solstice, which occurs on Dec. 21. Solstice is from the Latin sol (sun) and sistere (meaning stop or sun stands still). The sun pauses in the sky before reversing direction. Therefore, we experience the shortest daylight and the longest night. Early societies viewed this occurrence as the death of light and as a very real threat of starvation over the winter. Fortunately, we have the Farmers Market and Wegman’s, my favorite store. In our country, for the most part, we don’t have to fear starvation and, as Americans, our shared sense of community motivates us to assist those in need through volunteering our time and contributing to families in need. My family had many cherished holiday traditions. When I was a kid, we always went visiting during the holidays. We had a large extended family with aunts and uncles. My uncles, my father, and my stepfather were World War II and Korean War combat veterans who endured unbelievable hardships in the hopes of coming home in one piece. I think these holiday times were very special to them because of what they endured to preserve our freedoms. All eight of us, six children and parents, dressed up and squeezed into

the station wagon, and made the rounds from Thanksgiving to Christmas. Uncle Jim had a life-size manger on his lawn that he made. My uncle Lou and his wife made homemade cookies and candies. As kids, we really enjoyed driving by the Christmas lights and decorations. Our Christmas tree was surrounded by my father’s childhood train set that puffed real smoke. My mother was endlessly in the kitchen baking cookies, which she, unsuccessfully, tried to hide! Television was becoming more popular (dating myself) and as a family, we watched the Bob Hope, Bing Crosby, Frank Sinatra, and Dean Martin holiday specials. We also participated in both food and clothing drives for those in need in our community. Looking back, I notice how SCREEN TIME wasn’t prevalent, and we all enjoyed more personal interactions and conversations.

In knowledge and health,

–Dr. Paul Braadt

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HANDLING EMOTIONAL STRESS Holiday Pressure Solutions

favorite holiday music includes The Carpenters’ “Christmas Portrait” and “The Nutcracker” by Tchaikovsky. Whatever your traditions, secure these pleasure moments amid the bustle. GET A CHIROPRACTIC ADJUSTMENT. This will reduce the stress on your nervous system. Stress causes tension to build up in the muscles and joints of your body. This tension causes alterations in the normal structural alignment of your spine. This tension buildup can cause greater irritation and heightened sensitivity of the nervous system. I know you’re busy, but create time for this important step — you’ll be happy you did. I’ll have more suggestions on what you can do to have more energy, attain your ideal weight, and create and maintain a healthy lifestyle so you can chase your dreams, big and small. Enjoy a stress-free holiday season and get ready to launch a healthy, happy new year! –Dr. Paul Braadt

In past newsletters, I’ve discussed how stress takes various forms and can affect us all: the physical stress of pain, environmental stress from dangerous chemicals and toxins, and emotional stress of living. Holiday stress can be part of the emotional stress of living — you have presents to buy, finances to stretch, family challenges to navigate, decorating to do, and other holiday commitments to follow through on because of other traditions you may follow. Regardless of the source of stress, our bodies produce the hormone cortisol, and the reaction in our bodies is the same. It’s like nearly getting hit by a car. Your muscles become tense, your teeth clench, and your blood pressure rises. Here are a few holiday stress solutions , besides flying to the Caribbean for a week. ENJOY YOUR HOLIDAYS. Do something that you enjoy. Perhaps you can engage in some memorable family tradition or take time to read

your favorite book. There’s a reason for the holidays; find something that gives you personal comfort. MOVE YOUR BODY. Take a walk and look at the environment you’re in instead of just listening to your mind rattle off your to-do list. Lehigh Valley Hospital has mapped an indoor walking trail, or you can check in with a nearby college, gym, or mall. California State University found that a 10-minute walk is enough to increase energy, alter mood, and effect a positive outlook for up to two hours. LAUGH MORE AND LISTEN TO MUSIC. Watch a comedy. Research at Loma Linda University showed that comedy lowers the body’s level of stress, thereby reducing blood pressure and increasing white blood cells and your immunity. We recommend the movie “Elf” with Will Ferrell or “It’s a Wonderful Life” with James Stewart and Donna Reed. It isn’t a comedy, but it leaves me and my family feeling very appreciative of each other. Some of our

How to Spend Less Time Clearing Your Driveway Every Winter Snow Shoveling Hacks

Make your own salt alternative. Sometimes you start shoveling, only to find that the snow concealed a layer of ice that you can’t scoop up with your shovel. However, if you combine 1 teaspoon of dish soap, 1 tablespoon of rubbing alcohol, and 1/2 gallon of water in a bucket, you can spread the mixture over the ice and melt it away, much like the salt you see on major roadways. Be preemptive with some tarps. Did you see on the weather forecast that your area is about to get some major snowfall? Throw down some tarps on your walkways and driveway. Then, after the snow stops falling, lift the snow off to the side, and your walkways will be as clear as if it hadn’t snowed at all. Blow the snow away. If you’re lucky enough to be clearing your driveway while the snow is still powdery, rev up

your leaf blower instead of breaking out your shovel. You’ll be able to clear your driveway in a fraction of the time it would take to shovel and dump it off to the sides of your driveway. With one (or a few) of these methods, you can clear your driveway and enjoy the fun side of snowfall in no time!

Everyone loves the snow — at least until it settles on the driveway, a barrier between your car and the open road. Shoveling snow off your driveway and walkway can be so tedious that you might be tempted to just hope and pray that the sun melts it all before you have to shovel it — which, of course, almost never happens. However, there are a few tools and methods you can use to clear the snow away that are faster than shoveling for hours on end. Check them out below. Create a nonstick shovel. Wet, partially melted snow might work well for packing snowballs, but it’s a pain to shovel. It has a tendency to stick to the scoop and not let go — unless you spray it with some common household cooking spray. This will make it a lot easier for the snow to slide off your shovel. Just remember to wipe your shovel down afterward!

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610-776-2005

Source: CookEatPaleo.com/easy-paleo-gravy/

DR. BRAADT’S WELLNESS COLUMN A Holiday Eating Guide The holiday season is here, bringing with it all the yummy holiday foods that make it challenging to eat healthy. Like many of you, I give in to my grandmother’s chocolate chip cookies that my sister makes and a few eggnogs, with predictable results: bloating, indigestion, acid reflux, constipation, etc. I’ve learned that it’s best to have a strategy. To help, here’s my Holiday Nutrition Survival Guide for you to try. Limit your eating to a maximum of three meals a day versus continuous grazing in between meals. Snacking all day, including drinking alcohol, spikes the hormone insulin and throws you out of fat-burning mode. This spike will also cause some of the physical complaints mentioned above. Include enough healthy fats like nuts, cheeses, and avocados, etc., with your main meals to help get you to your next meal without being hungry. Chew your food entirely without washing your meal down with fluids. This drinking dilutes digestive enzymes and stresses your stomach. Chew thoroughly for better digestion. Leave the antacids alone. The problem is not too much acid in your stomach but too little. Indigestion, bloating, and heartburn are the result of too little acid. We tend to overeat and ingest foods during the holidays that are richer and sweeter. If you find your stomach upset, try Bragg Organic Apple Cider Vinegar before your meal — mix a teaspoon with a little water or another beverage to acidify your stomach, aiding in digestion. After a big meal, a little whole-leaf aloe vera juice from a food co-op or health food store will reduce the irritation associated with stomach alkalinity. Antacid drugs, especially proton pump inhibitors like Nexium and Prilosec, are being directly linked to Alzheimer’s, dementia, and cardiovascular disease. Substitute healthy fats for sugar. Think butter; I love unsalted Kerrygold butter, avocados, raw nuts like macadamia or Brazil, hormone-free meats, organic cheese, and organic eggs. These good fats won’t spike insulin like sugar does and are healthy and safe to eat. One of my wife’s sweet-tooth solutions is two small squares of Green & Black’s Organic 85% Cacao Bar , a tablespoon of organic unsweetened coconut flakes, and two organic raw almonds all in your mouth at once. Think of it as a healthy Almond Joy bar — very low in sugar and delicious! I hope these healthy guidelines help you navigate the holidays with less repair needed in the new year. More information on antacid drugs and foods that won’t spike insulin will be discussed in future articles. Stay tuned!

Delicious Keto-Friendly Gravy

INGREDIENTS

• •

Pan drippings

•

2 tbsp turkey fat from pan drippings, or ghee 1/2 cup onions, chopped 2 cups cauliflower, chopped Several sprigs fresh thyme or other herbs

1–2 cups chicken or turkey stock

• • •

•

Sea salt and fresh ground pepper, to taste

DIRECTIONS

SUDOKU 1. In a saucepan, heat fat over medium heat. Add onions and cook until onions start to brown. Stir in cauliflower and thyme sprigs (and/or other herbs). 2. Into a measuring cup, pour pan drippings and add enough stock to equal 2 cups of liquid. Add pan drippings/stock mixture to saucepan with vegetables. Simmer until cauliflower is fork tender, about 10 minutes. Remove herb stems. 3. Carefully transfer mixture to blender. Blend on high until smooth and creamy. 4. Return gravy to pan to reheat. If needed, add more stock to thin the gravy to desired consistency. Season with salt and pepper to taste.

Safe, Effective Health Care 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 A Time to Create a Sense of Comfort and Joy!

PAGE 2 Stress Takes Its Toll

Hate Shoveling Snow? Try These Hacks

PAGE 3 A Holiday Eating Guide

Delicious Keto-Friendly Gravy

PAGE 4 The Surprising History of the Snowman

The Surprising History of the Snowman NOT JUST A CORN COB PIPE AND BUTTONNOSE

The Miracle of 1511 In Brussels in 1511, during six weeks of subzero temperatures called the Winter of Death, the city was miraculously adorned with hundreds of snowmen. The spectacle told stories on every street corner — some political and some demonstrating anger with the church, many too risque to speak of. For the people of Brussels, this Miracle of 1511 was a defining moment of artistic freedom. But when spring came and the snow thawed, the Belgians were left with damaging floods. The Schenectady Massacre Not all snowmen have an innocent history. In 1690, former Fort Schenectady in upstate New York was home to a remote Dutch settlement, which was under the constant threat of attack. Soldiers guarded the gates at all times because they were frozen open, but during a blizzard, they left a pair of snowmen to protect the gates while they sought shelter. That’s when 200

Building a snowman is one of the most picturesque winter activities, which is why snowmen have become a wintertime cultural icon. A snowman appeared on the very first postcards, was the subject of some of the earliest photos, and even starred in silent movies. Frosty may be a happy snowman now, but his ancestors have a much more varied — and sometimes dark — history. The Middle Ages Snowmen were a phenomenon in the Middle Ages. They were constructed with deep thought and great skill because, during a time of limited means of expression, snow was a free art supply that literally fell from the sky. These artistic feats were popular winter attractions for well-to-do couples who wanted to get their fix of temporary art. Snowmen were often created by famous artists, including 19-year-old Michelangelo who, in 1494, was commissioned by the ruler of Florence to sculpt a snowman in his mansion’s courtyard.

French Canadian soldiers and Native Americans approached. Naturally, they were unfazed by the snowmen and ruthlessly invaded the settlement. Building a snowman seems like a simple and charming activity, but after learning about its surprising history, you might find those piles of snow seem a little more complicated and a lot more meaningful than before.

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