Natural Solutions - October 2021

healthy living

DRSladic.com

October 2021

Cooking for Your Health MEALS THAT ARE GOOD FOR YOU AND TASTE GREAT!

I treat a lot of patients with autoimmune diseases, and I witness their frustrations in managing a healthy lifestyle as their body is actively working against them. Autoimmune diseases occur when your body attacks itself due to immune system hyperactivity or fails to prevent pain and illness because of underactivity. Either way, simple activities like walking and eating breakfast can trigger flare-ups for many patients.

The Hendons have a recipe for banana pancakes, chili, Asian-inspired dishes, and so much more. My mouth is watering just writing about it! This truly is a valuable product for those searching for a healthier lifestyle without losing the emotional side of food. There’s a reason we label certain foods as “comfort foods,” or why some of our favorite memories involve meals we shared with those we love. You don’t have to give that up just because you have to adhere to a specialty nutrition plan just to feel functional. Food brings us together in a way few things can. We spend time preparing it together, we collaborate on recipes and techniques, and then we all sit down to enjoy a meal together. Often, it’s the memories that make dishes special and memorable. It’s even better when they are nutritious, too. This month, I have a recipe in my newsletter that has its own story behind it. As Easter approached in 2020, my family was disappointed we weren’t going to my mom’s house in Canada. It was one of the first times we had to prepare an Easter dinner by ourselves, so we decided to try something new! The traditions were out the window, so why not!? We found an easy bean salad that instantly became a favorite (especially for me). It tastes light and refreshing, but it’s filling and nutritious, too. I think you’re going to love it as much as I do. October is National Cookbook Month, and I would encourage all my patients living with autoimmune diseases — or those looking for more natural recipes — to check out “The Essential AIP Cookbook” or other similar recipe books. There’s no replacement for a home-cooked meal, especially one that makes you feel as great as it tastes. But you don’t have to sacrifice taste for nutrition. And remember, you don’t have to do this alone. I have extensive experience helping patients create meal and lifestyle plans that target their needs for a more nutritious and holistic lifestyle. If you’re ready to get started today — or know someone who could use my expertise — simply give me a call at 1-877-861-5927.

Among the most difficult aspects of living with an autoimmune condition is eating the right foods. Some experts have found that when patients adhere to a dairy-free diet or avoid gluten — in addition to other forms of diets that limit intake of certain foods — it can lessen the symptoms of an autoimmune disease. Sadly, we live in a world where those who need allergy-free options are very limited in what they can enjoy. Throughout my career, I’ve done my best to share recipes and diet plans with patients who need to be more mindful of what they consume, but I was recently directed to a wonderful resource. A longtime patient and friend, Lucy Miller, shared “The Essential AIP Cookbook” by Louise and Jeremy Hendon, and I’ve found it to be a wonderful guide for my patients. The Hendons have compiled more than 115 recipes that are all free of dairy, nuts, gluten, and eggs, making it an essential resource for those who need to follow AIP, or autoimmune protocol. Plus, they don’t have to give up the fun, tasty foods we all have come to love!

The temptation to quit will be the greatest ... just before you are about to succeed. Thought of the Month

–Dr. Tom Sladic

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Self-Help Books Can’t Do It All

HOW READING FICTION CAN BENEFIT YOU

Many CEOs and other successful individuals continually espouse the benefits of regular reading. Many times, leaders read self-help books to improve their leadership skills and become more successful. This is all well and good, but even the most successful people in the world could be missing out on the unique benefits that come specifically from reading fiction. But what are those benefits exactly? GREATER EMPATHY When a psychologist analyzed 86 functioning MRI (fMRI) studies, he found that the same parts of the brain that fire up when reading fictional stories also fire up when we’re seeking to understand the thoughts and feelings of others. That’s because when the characters in the book we’re reading are thinking or feeling a certain way, we tend to think or feel that way with them. LESS STRESS AND BETTER SLEEP When we read fiction specifically, we tend to disengage from the world — and that’s a good thing! Our brains can’t always be functioning at their peak capacity. We need breaks, or else we’ll stress ourselves out and negatively affect other areas of our lives.

Stress tends to keep us from sound sleep, but reading fiction before bed engages the imagination, taking us away from the stresses of everyday life before we drift off. MORE COMFORTWITH UNCERTAINTY Even though many stories (particularly those portrayed in popular movies) have nice happy endings, most people would agree that life sometimes leaves things a little more open-ended. While this fact might stress out some people, researchers have discovered that fiction readers don’t need “cognitive closure” as much as nonfiction readers. GREATER HAPPINESS Even if none of the benefits of fiction interest you, everyone wants to find ways to make themselves happy — and for many, that is reading fiction. According to one survey, 76% of participants said that reading makes them feel good and improves their lives. So, what are you waiting for? Dust off that novel you’ve been meaning to read and crack it open!

Work Out and Stretch Your Dollars 3 AFFORDABLE (AND FREE) PIECES OF EQUIPMENT!

LOW-COST: GLUTE RESISTANCE BANDS If you’re interested in strength training without the cost and space of dumbbells, look to resistance bands. These bands are loops of rubber that are made for light to heavy resistance (weight). You commonly wear these between your knees, and as you expand and contract your legs together with squats, lifts, and dips, the resistance of the band stimulates your thighs, glutes, and other leg muscles. These bands are versatile, too! Try similar moves with your arms for a great upper body workout. FREE(ISH): CANNED GOODS Because canned goods come in all shapes and weights, you can use these items as free weights for strength training. Start by

Your workouts don’t have to be expensive to be effective. Dr. Sladic believes keeping your routines simple allows you to create healthy habits that easily fit into your lifestyle. Follow this powerful principle and save some money with these affordable exercise tools! FREE: YOUR STAIRS Nearly everyone has a set of stairs in their house, and these can actually be a great way to stay active. Taking the stairs activates your leg and abdominal muscles, while providing your heart with the workout it needs to stay strong. To get the most out of your stairs, Dr. Sladic recommends setting a timer for anywhere from 3–15 minutes and walking up and down the stairs. Go as fast or as slow as is safe for you, and do this regularly. As you do it more, increase your time.

determining which products are easy to lift and which are challenging. Then, try simple weight-lifting exercises, like bicep curls, overhead presses, and side raises. If you can keep proper form with a light canned good, move up to heavier ones! Add more complex moves as you progress. And if you need better grip, try looping rope or rubber handles onto your canned items. Creating an exercise routine doesn’t have to be expensive nor does it require hours of your time. For more ideas or guidance on the best workouts for your body’s needs, consult with Dr. Sladic. He can create a plan that targets your goals while protecting your body! Call him today at 1-877-861-5927.

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sudoku

Pumpkin Seeds Are a Powerful Little Treat That Also Fight Parasites!

It’s pumpkin season! And while you may tire of pumpkin spice everything , you shouldn’t roll your eyes at this great gourd. Incorporating pumpkin into your diet can benefit your heart, eyes, and skin, but the seeds you carve out of it are nutritional gold. This October,

whether you harvest your pumpkins for carving or eating, don’t toss the seeds! Instead, blend, bake, or roast them for a nutritious — and sometimes healing — snack. Pumpkin seeds are valuable because these tiny vessels contain large amounts of vitamins and nutrients that are essential for daily function. In particular, they pack a hefty dose of magnesium for better sleep and zinc for great immune health. Pumpkin seeds are also a healthy source of fats, including omega-3s, which your heart relies on to stay healthy. They can also contain 7 grams of protein per ounce, leaving you feeling full and focused. What’s more, pumpkin seeds may do more than make you feel good and live a healthier lifestyle. The compounds in pumpkin seeds may also help control, limit, or prevent chronic conditions. Some studies have found that regular consumption of pumpkin seeds could lower your risk of developing cancer, and other researchers have found that pumpkin seeds can lower blood sugar, which is a great tool for those living with diabetes. Those concerned with their prostate or bladder health can also see an improvement in their quality of life. Beyond their immense health benefits, pumpkin seeds may also be particularly beneficial for those who work with animals or livestock. Those who work with animals or on a farm run the risk of coming into contact with diseases that animals carry. Among these are parasitic worms in the digestive tract, which can cause abdominal pain and troubles in the bathroom. If you experience this, pumpkin seeds can help! Simply soak the seeds in water for three hours. Then, blend the seeds, half of an onion, a half cup of soy milk, and 1 teaspoon of honey in a food processor until it’s smooth. Drink the mixture, and do this three times each day for three days to fully wipe your gut of parasitic worms. There’s no guarantee it will taste amazing, but it will be effective, healthy, and natural. Pumpkin seeds are just one way to pack more nutrients into your diet naturally. Dr. Sladic has many, many more! For more tips and meal planning guidelines for better health, call Dr. Sladic at 1-877-861-5927 for a consultation.

SOLUTION ON PG. 4

RIDICULOUSLY EASY BEAN SALAD

Ingredients

Inspired by InspiredTaste.net.

For the Dressing • 1/4 cup red wine vinegar • 1/4 cup extra-virgin olive oil • 1 tsp Dijon mustard • 3/4 tsp sea salt, plus more to taste • 1/4 tsp fresh ground black pepper • 1–2 tsp honey or maple syrup, optional

For the Salad • 1/2 medium onion, finely chopped • 3 (15-ounce) cans of beans of your choice, drained and rinsed • 1 medium cucumber, finely chopped • 1/2 cup fresh parsley, finely chopped • 3 tbsp capers, drained • 3/4 tsp dried oregano

Directions

1. Add chopped onions to a small bowl and cover with cold water. Set aside for 5 minutes, drain, and then rinse. This step helps to remove some of the “raw” flavor of the onion so that it does not overpower the salad. 2. Meanwhile, in the bottom of a large bowl, whisk together the vinegar, olive oil, mustard, salt and pepper. Taste the dressing and then adjust with more salt/pepper. If the dressing tastes too abrasive, whisk in 1–2 tsp of honey or maple syrup to balance out the vinegar. 3. Add the beans, drained onion, cucumber, parsley, capers, and dried oregano. Toss well, cover and chill in the refrigerator at least an hour to allow the beans to marinate in the dressing.

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SOLUTION

DRSLADIC.COM

INSIDE THIS ISSUE

1. An Essential Cooking Resource for Those With Autoimmune Diseases

2. The Unique Benefits of Reading Fiction

3 Affordable Pieces of Exercise Equipment (2 Are Free!)

3. Ridiculously Easy Bean Salad

This Seasonal Seed Improves Your Sleep and Fights Parasites!

4. All About Compression Socks

WHAT ARE COMPRESSION SOCKS? And How Can They Help You With Aches and Pains?

Anti-embolism stockings are designed specifically for nonmobile people to help them fight against DVT.

At the very best, poor blood circulation in the body can lead to various annoying aches and pains. At worst, it can cause serious health conditions, such as deep vein thrombosis (DVT), where a blood clot forms in the deep veins and makes its way to a main artery, potentially causing a fatal pulmonary embolism.

Nonmedical support stocking s are available without a prescription. They help alleviate aches and pains caused by poor circulation in the legs. Each type of compression sock may vary in the level of pressure they apply to your legs. Mild pressure, which is anything less than 15 mmHg, will help you combat aches and pains just fine; 15–20 mmHg can help people with minor swelling or who have concerns about DVT. Anything 20–40 mmHg is considered medical grade and is only necessary if you have severe swelling or you’re recovering from surgery. Typically, the only negative side effect that might result from wearing compression socks is some irritation and redness, but if you wear them correctly, they should fit flush against your skin and feel snug but not painful. If you think that compression socks could help you, try on a pair of nonprescription socks or check with a health care professional to see what option would be best for you.

Whatever the case, one tool you might not know much about could be the solution to your aches and pains: compression socks.

Compression socks are a type of sock that tightly compresses your leg as you wear them, reducing the diameter of major veins and increasing blood flow to the heart rather than downward to your feet or laterally into superficial veins. Among several other benefits, compression socks are meant to support veins, prevent blood from pooling in them, decrease swelling, and reduce orthostatic hypertension.

Compression socks can come in a variety of types, lengths, and compression levels. The three basic types of compression socks are:

Graduated compression stockings compress more strongly toward the ankle than at the top of the sock. These are designed for people who plan to be up and moving about.