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DRSladic.com
January 2023
CONQUER THE BATTLE OF HUNGER Energy In vs. Energy Out
It’s that time of the year again! The new year means new goals, and with that comes the typical resolution of losing weight. Every year, there’s always something new — a diet, strategy, or program — but they tend to be confusing. Weight loss comes down to one simple thing — energy in versus energy out. So, when you eat food, you get energy, and when you move your body, you use energy. And the best part: You have complete control over it! You control what you put into your body. If you want to get precise, you could even count every calorie you take. Energy comes down to those calories. This means if you eat X amount of calories, you will maintain your weight — the energy you’re consuming and the energy you’re burning up are the same. That is your set point. Ideally, you’re going to want to decrease the energy coming in. There’s a formula you can use — and I’ve been trying this personally — in which you take your body weight and multiply it by 15. So, for example, a body weight of 165 pounds times 15 would give you a 2,475-calorie set point. At that calorie consumption, theoretically, you should maintain that weight.
To lose weight, you want to decrease the calorie amount. So, you would take your body weight and times that by 14 and do that for one week. Then times it by 13 and do that for another week until you get down as low as 10, but you don’t want to go any lower than 10! You don’t want to shock your body by starving yourself too quickly. Your body is going to shut down and try to conserve energy. So, the key to weight loss is to do it slowly over time. When people are at the gym pumping more cortisol into their systems, they tend to become sick because it’s a lot of stress on the body. Everybody’s looking for an easier way out — taking supplements, pills, etc. — but you must be comfortable with hunger. When I consult with a client, I can give them the best exercises or organic foods, but if they want to lose weight, the key is to fight the battle of hunger. Instead of grabbing something to eat when you’re stressed, go for a walk! The better you deal with the discomfort, the better you can achieve your goal. It’s like working out for the first time — it’s never easy! You have to roll up your sleeves and stick with it! It’s not about what you eat; you must eat less than that calorie set
point. Even if you want to treat yourself to something, you won’t feel hungry afterward — you’ll feel satisfied from it! This leads me to a list of high-satiety foods that maximize fullness and satisfaction while minimizing calories. These include the following:
• Chicken
• Pinto beans • Plain Greek yogurt
drumstick with skin • Asparagus • Shellfish (shrimp, crab, lobster, etc.) • Spinach • Tofu • Broccoli • Eggs • Pork tenderloin
• Green beans • Fish (salmon, trout, flounder, halibut, sardines, bass, etc.) • Steak • Tomatoes • Cottage cheese
Here is my challenge for anyone reading this who wants to lose weight - try eating the foods listed above and incorporate them into your diet for the next six weeks! Eat two to three meals per day and go for a daily walk. A simple plan ... Let us know how it works for you.
If you need coaching, schedule a phone consultation 877-861-5927.
–Dr. Tom Sladic
THOUGHT OF THE MONTH
"You can get excited about the future. The past won't mind."
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WANT A BALANCED DIET?
EAT DARK LEAFY GREENS!
After a long day of work, sometimes we want nothing more than to come home and relax, unburdened by the worry of whether or not our dinner is healthy. Unfortunately, these days add up, and the longer these unhealthy meals continue, the worse it can be for you. So how can you still eat a balanced diet even when you’re exhausted or busy? The answer is to add dark leafy greens to your diet. While any vegetable is better than a burger or a cookie, darker greens — like spinach, kale, bok choy, and mustard greens — provide many impressive health benefits. Because of their rich color, these greens have higher folate levels, a B vitamin responsible for promoting heart health and preventing cancer. Along with B vitamins, dark leafy greens have tons of vitamin K. This protects bones from osteoporosis and helps the body fight against inflammatory diseases. Their abundant antioxidants fight free radicals
that can damage our cells and contain very low cholesterol levels. To top it off, they have minimal carbs and sodium, too. Incorporating More Dark Greens Into Your Diet Unlike some people might think, you don’t need to eat a kale salad every night or Popeye your way through a can of spinach to consume a healthy amount of greens. Even if you’re in a rush, there are many simple ways to sneak some dark greens into your meals. • Wrap your favorite protein in a tortilla and add spinach, arugula, or kale. Whether it’s tuna salad or chicken breast, rolling it together with some dark greens and light sauce is an easy way to eat healthy while on the go. • Stir-fry your veggies with some chicken or tofu. Toss in greens like spinach, bok choy, or broccoli with garlic, onion, ginger, and soy sauce for an effortless weeknight meal.
• Soften your greens in a soup. Even if you’re quickly making a can of Campbell's or ramen noodles, tossing your dark greens into the broth right before it’s done can help soften them. Just make sure to chop them so they’re small enough to slurp up from your spoon. Any way you prepare them, darker greens are better for your health. Try to incorporate them into at least one meal daily to receive the excellent benefits they provide.
IMPROVING QUALITY OF LIFE How Weight Loss Affects Overall Health
Losing weight is never easy — it takes a strong commitment! But once you begin your journey, you reap the benefits with time. Achieving healthy weight loss isn’t about a diet or program; it’s a lifestyle change. When trying to lose weight, it’s natural to want it to happen quickly. But with gradual and steady weight loss, more people are likely to keep the weight off. Modest weight loss can mean significant health benefits, from improvements in blood pressure to reduced heart diseases.
of heart disease and stroke — two of the leading causes of death among Americans.
Heart Health As you gain weight, your heart tries to pump more blood. This makes the chamber size grow, and the muscle becomes thicker. Over time, the heart isn’t able to compensate, and it loses its ability to pump blood to the rest of your body — resulting in heart failure. With weight loss, you can significantly improve heart and vascular health, boost heart function, and even improve metabolism. So, achieving and maintaining a healthy weight is one of the best things to do for your heart. Weight loss has many potential benefits, and you may find a boost in energy and gain new healthy lifestyle habits! There are several keys to successful weight loss — to learn more about them, call us.
Weight loss reduces the strain on your heart because the heart has to work less to pump blood through a smaller body. In turn, there’s a significant drop in blood pressure. So, even losing a little bit of weight can reduce your high blood pressure risk and go a long way toward preventing serious health problems! Cholesterol Obesity is a leading factor in high cholesterol, and that increase leads to heart diseases. If you’re overweight and eat unhealthy foods — like processed meats or baked goods — the chances are much higher. When you lose weight and lower your cholesterol, you can help balance the fats in your bloodstream, which allows your heart to function smoothly and properly!
Here are a few ways weight loss affects your overall health!
Blood Pressure As your body gains weight, there is an increased risk of developing high blood pressure. According to the Centers for Disease Control and Prevention, high blood pressure is common, increasing the risk
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PORK TENDERLOIN WITH HERB CRUST
It’s that time of the year again when many of us create our New Year’s resolutions. Outlining what you want to accomplish for the year is the easy part — it’s following through with them that many people have difficulty with. One week after making New Year’s resolutions, 75% of people surveyed are still pursuing their goals. But that percentage continues to drop as time progresses. After two weeks, the percentage drops to 71%, and just one month after creating those resolutions, 64% are still pursuing them. Then, after six months, only 46% are continuing their journey. A factor that plays into why people have trouble completing their resolutions is because of time. When you have a whole year to achieve your goals, they may take a back seat since they’re not something with a close due date. To help with this, consider dividing your resolution into smaller pieces and accomplishing part of your goal every quarter. What are the benefits of creating quarterly goals? The main reason why quarterly goals are helpful is that it allows you to break down your yearly goals into manageable pieces. It will enable you to stay on track with your resolutions and ensure you always make progress toward your end goal. In addition, you will also be able to track that progress each quarter, which will motivate you to continue pushing forward. Remember that any progress you make is a step in the right direction. It’s okay to start small, then add steps as you get into the habit of focusing and prioritizing your resolutions. You’d be surprised at how much you can accomplish when you take baby steps. How do you create, prepare, and manage your resolutions? The best way to accomplish your goals is by only making one resolution per year. If you have multiple goals, you may become overwhelmed, and when one goal gets put on the back burner, the others may follow. When you create your resolutions, take some time to outline why you want to accomplish them and how you will do this — be as specific as possible! It will be worth it in the end. Happy New Year, everyone! If you have any health-related resolutions for 2023 and need assistance creating a routine and strategy, please allow us to assist you! We will be happy to make your resolutions become a reality. DON’T MAKE YEARLY RESOLUTIONS Instead, Create Quarterly Goals!
Ingredients
• 2 tbsp ghee
• 2 tbsp onion powder
• 1 tbsp garlic powder
• 2 lbs pork tenderloin (2 1-lb pieces work)
• 2 tbsp paprika
• 1 cup bone broth
• 1 tbsp pepper
Directions
1. Preheat oven to 400 F.
2. Place nonstick pan over medium to high heat. Let pan get really hot. Place ghee in pan.
3. While pan is heating, mix spices and rub over entire pork.
4. Add pork to pan, cook for 5 minutes. Flip pork and cook for another 5 minutes.
5. Remove pork from the nonstick pan and place in a roasting pan. Pour bone broth into nonstick pan on medium heat and scape the spices. Pour mixture over pork and bake for 25 minutes or until internal temp reaches 145 F.
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INSIDE THIS ISSUE
1. Losing Weight in the New Year
2. Why Dark Leafy Greens Are Better for You
Understanding the Benefits of Weight Loss
3. Pork Tenderloin with Herb Crust
Having Trouble Accomplishing Your Resolutions?
4. Tips for Maintaining Hydration
DRINK MORE WATER! Even If You Have to Trick Yourself Into Doing So
For many, maintaining proper hydration is difficult — after all, water is essentially tasteless. According to Mayo Clinic, women should be ingesting 11.5 cups of water each day, and men should have 15.5 cups daily. This amount can be tough to swallow, but water is essential for your health, skin, and bodily functions. Here are some tips to up your water game. Invest in a ‘fluid buddy.’ Believe it or not, purchasing a thermos or reusable water bottle and taking it everywhere is a great way to increase your water intake. With a constant reminder to drink H2O in your cupholder, purse, or on your desk, taking a sip here and there will never slip your mind. Consume foods rich in H2O. Did you know most fruits and vegetables are rich in water? Watermelon is 91% water,
celery is 95% water, zucchini is 95% water, and honeydew and cantaloupe are both 90% water. Not only are these fruits refreshing, but they also pack a punch when it comes to hydration! Don’t forget the straw. Straws help you consume more fluid in a shorter amount of time. Whether at home or a restaurant, sipping water through a straw can help you take in more without realizing it.
can get in the habit of drinking one large glass of water before bed and another upon waking. A large glass of water before each meal is also beneficial. Flavor your water. Whether you use citrus, mint leaves, cucumbers, or other flavor enhancers, giving your water a hint of a favorable taste will help you drink more without feeling like a chore.
Whether consuming water is difficult because you are
Build a routine. For many, drinking water just slips their minds. By building a routine, you’ll be on your way to meeting your daily hydration needs without thinking twice. For example, you
busy, forget to drink, get bored by the flavorless taste, or dislike the taste, with these tips, you are sure to be on your way to maintaining hydration.
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