A Message from Our Co-Founder

Welcome to another edition of the Heroes Hearthstone newsletter. I’d like to take a brief moment and just say thank you. Thank you for reading, thank you for your support and we can't thank you enough for being part of our growing community.  We hope to see you at one of our many upcoming events which are listed below.

Why? Every time we give an interview or have the opportunity to be part of a podcast, the question is always asked, “why do you do it?”, or “why is this important?“.  Simply put, we feel it’s our duty.  Veterans and first responders have put their lives on the line to serve our country and local communities to protect our families and freedom.  It is our responsibility as citizens who enjoy that freedom and safety to care for them when they return home and ensure they receive the support and resources needed to lead fulfilling lives.  Many veterans and first responders have unique needs that require specialized attention, training, and care. For example, they may suffer from physical and mental health issues related to their service, such as PTSD, traumatic brain injuries, and chronic pain.  With over 19 million veterans currently in our country, the need has never been greater to support those who have sacrificed so much for us.  Staggering numbers of our veterans struggle with unemployment and homelessness and comparatively share the same divorce rate (over 80%) as first responders. Suffice it to say that service to our country and communities takes a toll, not only on those who wear a uniform but their families as well. So, every time I get asked the question, “why is this so important,” I can’t help but think that the better question is, “are we doing enough?”

Can we do more? Every week Heroes Hearthstone provides food and wellness training through self-regulation techniques to a homeless veteran shelter and northeast Pennsylvania veterans and first responders. We’ve trained countless brothers and sisters how to self regulate instead of self medicate and to date have facilitated over 125,000 pounds of food to our local heroes and their families.

Caring and providing support for our veterans, first responders and their families is how we thank them for their service.  It’s how we show our gratitude and in many small ways begin to repay them for the immense sacrifices they have made to protect our freedoms and ensure our safety.

If you’re reading this newsletter and feel you could benefit from what we provide, we hope that you reach out. If you know someone that could benefit from being part of a community of like minded warriors please give us a call.  If you have served or are serving and would like to be part of the solution to the PTS (Post Traumatic Stress) and suicide epidemic that plagues our nation’s Heroes we’d love to hear from you too. Working together is how we accomplish this mission. Everything we’ve been able to achieve to date has only happened because of you and your continued generosity. We’re excited to see everything we will accomplish this year!

On behalf of all those that your support has enabled to truly feel “Welcomed Home", we thank you,

Rick Blaine

Co-Founder, Heroes Hearthstone

Veteran of the Quarter: Clay Cadwalader

We are very excited to announce our Veteran of the Quarter is Clay Cadwalader. Clay is a Back Mountain native, graduate of the Lake-Lehman High School and currently operates Back Mountain Brewing Company in Dallas. He grew up in Harvey's Lake, Pennsylvania and joined the United States Army in the summer of 1999 immediately following graduation. After completing basic and advanced individual training he was stationed in Germany as Artilleryman/Forward Observer. This was Clay's first experience with world class beer, though he didn't fully appreciate it just yet.

In 2002 Clay returned to Pennsylvania where he and his wife Charity were married before they moved to Georgia to start their lives together as a military family. Clay and Charity moved around from Georgia to Alaska, sampling beers everywhere they went. In 2008, Clay was selected for the United States Army Special Forces, the Green Berets. Charity and Clay spent time at Fort Bragg North Carolina where Clay completed the year and a half long Special Forces Qualification Course and graduated as a Special Forces Communications Sergeant. They moved to Olympia, Washington where Clay was assigned to the 1st Special Forces Group (Airborne), and, shortly after, in 2009, they welcomed Miss Faith Cadwalader to the family. They would spend the rest of their time with the military in Washington.

In between Clay's frequent trips to “exotic locations” in the Middle East, the Cadwaladers could be found enjoying everything the South Puget Sound and Pacific Northwest had to offer, especially world class craft beer. In 2011, Charity and Clay decided to start home brewing and enjoying their own beers along side all of the amazing beers in their local communities. Most of the breweries on the West Coast served as motivation and inspiration for the two. They spent many years perfecting their beers with more than a few hiccups along the way. It was a natural progression from extract brewing, to brew in a bag, to all-grain brewing. During this time the Cadwalader family was making trips throughout Washington and Oregon seeking out hiking spots and local craft breweries to sample their libations.

In 2017, with retirement fast approaching, Clay was still unsure what he wanted to do once Uncle Sam wasn't paying the bills. Fortunately, a unique opportunity presented itself, and Clay was accepted to the first cohort for the South Puget Sound Community College Craft Brewing and Distilling Program. Throughout the next two years Clay transitioned out of the military, worked toward his degree, and continued to hone his skills for a career in the craft beverage world. The Craft Brewing and Distilling Program offered the opportunity to not just learn how to make beer, but to learn and understand the science and art behind the craft. The program also opened doors for an internship brewing at a local 5 Barrel Brewery and subsequently a job as assistant brewer at a local 10 Barrel Brew Pub. In June of 2020 Clay graduated from the program with an Associate of Applied Science for Craft Brewing.

After retiring from the army, the Cadwaladers moved to Sweet Valley and are currently knocking this brewery ownership thing out of the park!  Clay, Charity and the Back Mountain Brewing Company have become overnight staples in the Dallas community since opening in August 2021. In the few short years they’ve been open, they’ve found numerous ways to continue serving. Through their efforts they’ve managed to raise almost $20,000 to support local veterans, first responders and their families and have been staunch advocates and supporters of Heroes Hearthstone and our mission to serve those who serve us.

How Cold Water Can Improve Mental Health

It’s mid-January and 12-degrees outside. I use a large hammer to break through a layer of ice on the surface of a tub to expose the water below. I take a deep breath, climb into the tub and sink chest deep into the water. This is all a part of the Wim Hof method, which pairs cold exposure with breathing and meditation, to help manage anxiety and stress. The frigid water brings on what feels like a panic attack at first, but eventually, my body relaxes and my mind quiets. The water is still cold but the anxiety response is gone. Cold water immersion has garnered a lot of attention lately, especially for its mental health benefits. Wim Hof, an extreme athlete and fitness guru is credited with developing the technique, however people have used cold water to promote health for centuries. Hippocrates believed that cold water therapy could alleviate fatigue, and doctors in the 18th century recommended cold baths to treat conditions like fever and rickets. Nowadays, those who swear by the benefits of cold water (and I count myself among them) say it leaves them feeling invigorated, clearheaded, and better able to handle stress and other mental health challenges.

Cold Water and mental health

No studies have shown that the Wim Hof method or cold water immersion alone boosts mental health, but some research suggests that cold-water swimming can improve mood and well-being. Several teams of researchers have explored the psychological effects of cold-water therapy and have seen encouraging results. A 2020 study conducted in Britain found that 61 people who took a 10-week course to learn to swim in cold seawater experienced greater improvements in mood and well-being than 22 of their friends and family members who watched them from shore.  A similar study describes a 24-year-old woman with depression and anxiety who undertook cold-water swimming and, after four months, no longer required medication.

These early findings are promising, but getting strong evidence is challenging. Researchers can’t hide the fact that someone is getting cold water treatment and their positive expectations may lead them to experience a placebo effect. Mr. Hof has suggested as much in his book “The Wim Hof Method,” writing that “to get the most out of the method, you have to mentally invest in it.”

Why cold water?

There are several reasons to think that cold water might provide mental health benefits. Immersing yourself in icy water triggers the release of stress hormones, such as noradrenaline and cortisol.  Some studies have also reported increases in brain chemicals that regulate mood, such as dopamine, following a cold soak, which may explain the post-swim “high” some people experience. In addition, simply putting your face in cold water can activate the parasympathetic branch of the nervous system, which prompts the body to relax after a stressful event. This may help people feel calm and tamp down inflammation. Several conditions, including depression, are tied to chronic inflammation, says Mark Harper, an anesthesiology consultant at Royal Sussex County Hospital, who is studying cold water swimming as a treatment for depression.

Some researchers also hypothesize that adapting to the shock of cold water may improve a person’s ability to cope with other stresses.

Can cold water immersion be harmful?

In one word, Yes. Researchers know more about the dangers of cold water than its potential therapeutic effects. One of the most obvious ones is hypothermia, but cold water presents significant risks long before that. The initial shock of being plunged into icy water can cause arrhythmias and heart attacks. Cold shock also triggers the gasp reflex, followed by hyperventilation. If your airway is underwater, this can lead to drowning. Adding to the risk of drowning is the fact that swimming in frigid water quickly leads to exhaustion. We HIGHLY recommend checking in with your doctor before taking a cold plunge. Anyone planning to swim outdoors should also consider joining a group, make sure they know about local water hazards, avoid diving in head first and ensure they have a way to get out of the water before they get in.

Is cold water immersion safe?

The answer depends on the individual and the only way to be sure is consult with a medical professional before trying an ice bath!  Once medically cleared and done correctly, cold water immersion is defiantly worth a shot, however there are several precautions to consider. It’s important to remember that more is not necessarily better when it comes to cold water immersion. A little bit is good for you, too much is not. Hypothermia and frostbite are potential outcomes if you are careless and get into water in the mid-30 degrees level or even stay too long in water in the 50- to 60-degree range. Remember the water doesn’t have to be glacial. The cold shock response peaks between 50 and 59 degrees, and just a few minutes in the water is enough to experience its effects.

People with poor circulation or high blood pressure should avoid taking ice baths, as the cold water can constrict blood vessels, increase blood pressure and even further reduce circulation during immersion.   You must remember that there is a fine line between mental toughness and stupidity. Just make sure to listen to your body and take the proper precautions to ensure your safety. Don't stay in the ice bath for too long. Ten to 15 minutes is the maximum recommended time for an ice bath. Going over this time can put you at risk for health complications. Don’t take cold plunges alone and start slowly.  Try ending your normal shower with the coldest water you can get from the tap for 1-2 minutes. This will help you learn some of the breathing control methods taught by gurus like Wim Hof.

At the end of the day, it's up to you whether the potential benefits of an ice bath outweigh the risks. If you give it a try, make sure to take all the necessary precautions. With proper care, an ice bath can be a great way to help you reach your fitness and mental health goals, just don’t forget your hammer. 

Volunteer of the Quarter Spotlight

Why did you get involved with Heroes Hearthstone?

When Rick and Eric decided to start Heroes Hearthstone, they came to me to design their logo and website. During the design process I learned a lot about their stories and why they were starting this non-profit. Our military and first responders live through experiences that most of us cannot even fathom. And not surprisingly, many of them struggle with their mental health. I’ve had my own personal struggles with anxiety and depression so I know all too well how overwhelming it can be. When Eric & Rick told me their vision for Heroes Hearthstone, I wanted to be part of the team. I started out donating my design skills, but now I am a Board Member and the Event Planning Committee Chair. It’s a great cause and I’m in it for the long haul!

What do you enjoy about volunteering?

It's simple really. I enjoy giving back to our Heroes – it’s my way of saying Thank You.

What do you like to do with your spare time?

Spare time? What’s that? Hahaha! When I do have some time, I’m usually doing something creative like drawing, painting, designing, or writing. I’m hoping to make time for fishing this summer too!

Book of the Month Program Sneak Peek

Our Book of the Month Program continues on with three powerful reads!
Here's a sneak peek at what we will be reading this next quarter:

April: "Wild" by Cheryl Strayed

May: "Educated" by Tara Westover

June: "Mindset" by Carl Dweck

Ways to Help Heroes Hearthstone

1) DONATE - Our charity relies on the generosity of people like you to help us continue our mission. Every dollar we receive goes directly towards supporting our programs and making a positive impact on the lives of our Heroes. If you are able, please consider making a monetary donation to support our cause. No amount is too small, and every donation makes a difference.

2) VOLUNTEER - As a non-profit organization, our volunteers are a crucial part of our success, and we would be honored to have your support. By volunteering with us, you'll be making a direct impact on the lives of those we serve and helping us achieve our mission. If you're interested in becoming a volunteer or have any questions about our volunteer opportunities, please do not hesitate to contact us. We would love to welcome you to our team and work together to make a difference.

3) SHARE - We would be honored if you could share this newsletter with your friends, family, and social media networks. By doing so, you will help us reach more people in our community and raise awareness of our cause.

Thank you for your continued support and for helping us make a difference.           

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