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DRSladic.com
February 2025
COCONUT OIL VS. OLIVE OIL A Clash of Culinary Titans
Most of us strive to be as physically fit as possible, but our methods for achieving this goal vary widely. Since most experts agree that a diet doused in butter isn’t the best path to a strong physique, health-conscious dieters often turn to oil as an alternative. Coconut and olive oil are among the most popular options, but which is ultimately better for you? The official answer : It depends. Here’s an overview of the common contrasts between them. FAT FACTS According to a fascinating article I recently read on the health and fitness website BuiltLean.com , the biggest difference between coconut oil and olive oil is the type of fat each contains. Coconut oil is 91% saturated fat, while olive oil is 72% monounsaturated fat. Coconut oil also contains lauric acid and medium-chain triglycerides. Studies have shown that lauric acid strengthens the immune system. Unlike other fats that can accumulate, medium- chain triglycerides are fats the body uses quickly as internal fuel. In addition to its anti-inflammatory properties, the monounsaturated fat in olive oil helps decrease the amount of low-density lipoprotein (“bad”) cholesterol in our bloodstream, adding potential protection against heart disease.
According to a study published in the Journal of American College of Cardiology and cited in a 2020 report by Harvard Medical School, participants who consumed more than half a teaspoon of olive oil daily — such as using it as a replacement for mayonnaise, margarine, or butter — had a reduced risk of cardiovascular disease compared to those who consumed olive oil infrequently. BANISH THE BURN As reported by BuiltLean.com , to reap the potential health benefits of either oil, you must pay attention to the temperature at which it begins to smoke. Once either oil starts to burn, the healthy things within it evaporate. Even worse, burning oil produces carcinogens that are hazardous to your well- being. Because coconut contains so much saturated fat, it won’t reach its smoking point until it hits 350 degrees Fahrenheit. Olive oil, on the other hand, will start smoking at 280 degrees. Coconut oil appears to be the safer bet if you cook or bake at high temperatures. CHOLESTEROL IS KEY Some argue that cholesterol doesn’t matter, but I belong to the camp that believes it matters greatly . Does that mean your cholesterol needs to be zero? No, but if it starts rising above 250 or 300 — which is the case for many patients I’ve seen — you
must be cautious. About a decade ago, I cooked quite a bit with coconut oil. After a blood test, I learned that my cholesterol was around 280–290. My use of coconut oil was the only variable in my life at the time. If your cholesterol levels are great and you enjoy coconut oil, go ahead and use it. But if your cholesterol levels are creeping up, you may want to scale back. THE BOTTOM LINE Concerns with cooking temperatures aside, the choice between coconut oil and olive oil is a matter of personal preference. Of course, it is sensible to consult your physician before making any significant changes to your diet — and it is equally important to monitor your cholesterol to ensure these changes won’t negatively affect your heart. In proper moderation, coconut and olive oils can contribute to a savory mealtime experience.
Bon appétit!
–Dr. Tom Sladic To order supplements or blood work, call 248-912-2962.
THOUGHT OF THE MONTH
“In essence, you make your choices, and then your choices make you.”
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PERIMENOPAUSAL POWER
PROVEN DIETARY PICKS FOR RELIEF
For many women, perimenopause — the transition into menopause, considered complete once menstrual cycles have ceased for a full year — can be a long and physically taxing experience. Before reaching full menopause (by the average age of 51), women often endure fluctuating estrogen and progesterone levels, weight gain, hot flashes, and other uncomfortable symptoms. Bodies under this level of stress may also experience inflammation, which can contribute to heart disease, Alzheimer’s disease, and arthritis. While perimenopause is a natural phase in the female body’s evolution, researchers and experts suggest the process can be more manageable through dietary changes and regular exercise. PLANT-BASED PLATES According to Women’s Health, the physical discomfort associated with perimenopause
can be alleviated by drastically reducing the consumption of animal products and following a diet focused more on fruits, olive oil, vegetables, nuts, seeds, grains, and legumes. Research from George Washington University supports this dietary regimen, concluding that women experienced an 88% reduction in hot flashes by eating fewer animal-based foods and increasing their intake of legumes. WEIGHING IN ON WELLNESS In her book “Strong Foundations: Why Pelvic Health Matters,” physiotherapist Clare Bourne describes perimenopause as “a time when thinking about what we are eating could not be more important,” adding that focusing on “the power of nutrition and what it can do to help fuel us can be really helpful.”
Control of Your Hormones Before They Take Control of You,” recommends that women restructure their dietary habits well before entering the perimenopausal stage. As she told Women’s Health, “Ideally, I want women to make sure they’re well prepped in advance, rather than waiting until their symptoms are impacting their well-being. Forewarned is forearmed.” THE EXERCISE EQUATION Naturally, diet is only part of a successful perimenopausal health plan. If a woman is already overweight, establishing a daily exercise routine before the transition begins can help reduce the burdens on her body. Simple movements, like lunges or regular walks, can go a long way in easing an expected — but nonetheless challenging — part of getting older.
Nutritionist Emma Bardwell, coauthor of the book “The Perimenopause Solution: Take
COZY CUISINE Hearty, Healthy Winter Foods
indoors. Unfortunately, the combination of reduced natural sunlight and consuming too many cookies and cakes can deplete us. Here are a few simple ways to keep your body nourished and your energy levels high when Mother Nature delivers the cold. A RETURN TO VIBRANT VEGGIES When it comes to holiday fare, vegetables tend to be put aside in favor of more decadent delights. Now is the time to reincorporate them into your daily meals. If you feel drained in the afternoon, fill a bowl with vegetable soup instead of snacks. Broccoli is rich in glucosinolates, which are anti-inflammatory compounds that help the body recover from the inflammatory properties of processed foods, cookies, and other winter staples. Keep plenty of spinach and kale in your freezer when you feel
the winter blues coming on, as both are a tremendous source of vitamins A, C, and K and can do wonders for your immune system. Additionally, root vegetables like carrots and beets are loaded with vitamins C and A and can help your body fend off seasonal colds. A FRUITFUL FOUNDATION If your sweet tooth is still strong after the holidays, opt for fruit as a healthy choice. Raspberries, strawberries, and blueberries are packed with nutrition, including vitamin C and manganese. In addition to offering sweet flavor during the winter months, citrus fruits boast the immune system- strengthening power of vitamin C. Blood oranges are especially beneficial this time of year, as their anthocyanins — the pigments that give them their trademark color — are natural antioxidants.
Although wintertime brings many of us moments of great joy with family and friends — as well as plenty of fun outdoor activities for the little ones — it can also be a gateway to bad habits that lead to a lousy season for our health. For many, holiday traditions include enjoying rich meals and treats that aren’t part of their usual diet. Naturally, our brain’s reward receptors love these foods, which makes us crave them throughout the winter — especially when extreme weather disrupts our typical daily routines and keeps us
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EASY BAKED LEMON CHICKEN
Ingredients
REAL PEOPLE, REAL RESULTS 2024 Success Stories At Natural Solutions for Health, we’re always thrilled when patients value our services enough to offer testimonials. Here are just a few of the many we received in 2024 — and a few reasons to give us a try in 2025! “My problems were low thyroid, low energy, and joint pain. After following your instructions, my thyroid works much better, and my joint pain has improved. I want to give God the glory for improving my health — and also thank Dr. Sladic for the time and effort he put in.” — R. Mast, Ohio “I hesitated to begin the program, but I have not regretted it! How amazing it is to have my supplement needs reduced to about half of what I had been taking — simply because it was customized for me and not just guesswork anymore. There are still things I wish to be different, but it is truly so much better than it used to be!” — Miss Miller, Kentucky “I had an underactive thyroid, which resulted in fatigue, constipation, brain fog, and weight gain. Today, I have regular bowel movements, my brain fog is gone, my energy is back, and I feel better. I also lost 24 pounds. Thank you for your advice and encouragement for a healthier lifestyle. May God bless you.” — K. Miller, Ohio “I had miscarriages, an unbalanced thyroid, and digestive issues. Now, my thyroid is back on track. I have a lot more energy and no longer feel so extremely tired. My digestive issues have also cleared up. Thank you for working with me. It’s been so nice to see and feel results.” — S. Burkholder, New York “I had an overactive thyroid, depression, and extreme fatigue, and I couldn’t handle stress. My thyroid levels have returned to normal! I have a brighter outlook and less fatigue. The supplements also seemed to give my nursing baby a big boost.” — S. Miller, New York
• 4 boneless, skinless chicken breasts • 3 tbsp butter • 1/3 cup chicken broth • 4 tbsp fresh lemon juice • 1 tbsp honey
• 2 tsp minced garlic • 1 tsp Italian seasoning • Salt and pepper, to taste • Fresh rosemary and lemon slices, for garnish
Directions
1. Preheat oven to 400 F and grease a baking sheet or large casserole dish. 2. In a large skillet over medium-high heat, melt butter in a large skillet. Add chicken and cook 2–3 minutes on each side just until browned. Transfer chicken to prepared baking sheet. 3. In a small bowl whisk together chicken broth, lemon juice, honey, garlic, Italian seasoning, salt, and pepper. Pour over chicken. Bake 20 minutes or until chicken is cooked through. Every 5–10 minutes, spoon the sauce over the chicken. 4. Garnish with fresh rosemary and lemon slices and serve.
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INSIDE THIS ISSUE
1. Which Oil Wins for You?
2. Menopause Meal Moves
Clean and Comforting Snowtime Foods
3. Easy Baked Lemon Chicken
Try Us in ’25!
4. Tasty Alternatives to Probiotic Supplements
GET PROACTIVE ABOUT YOUR PROBIOTICS Taking Charge of Your Gut Health Can Be Delicious!
If “health is wealth,” then maintaining optimal gut health is the road map to success! All too often, we think of gut health as keeping stomach issues at bay. While that belief has some truth, improving your gut health is crucial in regulating and supporting your body’s overall functions.
are three delicious foods you can eat to get your daily dose of gut health.
PICKLES: Pickles aren’t only the perfect addition to your burger or salad! Naturally fermented pickles and their juice are actually saturated with helpful probiotics, vitamins, and minerals your body needs. GREEK YOGURT: Greek yogurt is the all- star of all gut-friendly foods simply because it can be used in many different ways. You can eat it plain, add fruit, or create salad dressings, sauces, and smoothies! The key is to check the label to ensure it says “Live and Active Cultures.” That means it likely contains Lactobacillus acidophilus and Lactobacillus casei.
with fermented cabbage and gochujang, a Korean chili paste. It also contains vegetables like daikon radish, ginger, and carrots. The fermentation process makes it a probiotic. Kimchi can be found in the refrigerated section of your grocery store and sometimes in the produce department. It’s never too late or too early to start getting proactive about probiotics. Incorporating these “easy on the gut” foods into your daily diet will change the makeup of the bacteria in your gut, which, in turn, will keep your body’s overall functioning in tip-top shape.
So, how can you achieve optimal gut health?
The answer is simple: probiotics. Probiotics are beneficial bacteria housed in your gut to help your body’s natural processes, and adding them to your daily diet can do wonders for your overall gut health. Of course, you can take various tablets, capsules, gummies, and even sodas now to get your daily dose. However, supplements in those forms can get pricey, especially when certain foods are naturally packed with the probiotics your body needs. Here
KIMCHI: This healthy, bacteria-driven food is the cornerstone of Korean cuisine, made
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