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healthy living
DRSladic.com
August 2025
BATTLE OF THE ‘M’ WORDS Macronutrients vs. Micronutrients
If the old saying is true and we are what we eat, we’re a living collection of very big words.
Hand-size portion guide
The worlds of science, nutrition, and medicine are full of complex vocabularies that define who we are, what we do, and how we eat — even if we sometimes have trouble pronouncing or understanding them. I promise not to turn this month’s cover article into a chapter from a medical journal, but I’d like to offer a clear, straightforward look at two things that impact our everyday health: micronutrients and macronutrients . Our bodies depend on micronutrients and macronutrients to function optimally, but each plays a different critical role in accomplishing this goal. “Micro” means small, and micronutrients are the vitamins and minerals we consume in our regular diets or through supplements. “Macro” means big, and macronutrients — proteins, carbohydrates, and fats — are fittingly intended to be consumed in larger amounts. My patients often inquire about the correct supplements and herbs to sustain their health. These things are undoubtedly essential, but what you’re feeding yourself — including macronutrients — is just as important and non-negotiable in terms of healthy living. Simply put, your body needs proper macronutrients. Ultimately, you want to feed your body all of the nutrients it needs by eating well and paying attention to what you put on your plate. Based on your choices, food can either be your poison or your medicine.
A serving of protein = 1 palm
A serving of vegetables = 1 fist
A serving of carbs = 1 cupped hand
A serving of fats = 1 thumb
Using hands to measure portions is a good approach for most clients who don’t need specific amounts of foods or macronutrients. 1. Hands are portable. They come with you to work lunches, restaurants, social gatherings, etc. 2. Hands are a consistent size, providing a consistent reference. 3. Hands scale with the individual. Bigger people need more food, and tend to have bigger hands, therefore getting larger portions. Smaller people need less food, and tend to have smaller hands, therefore getting smaller portions. 4. Hand-size portions can help you track food choices, nutrients, and energy simply and easily. This saves time- consuming and often unnecessary weighing and measuring, which most people don’t need.
Hand portion table
FOOD CATEGORY HAND PORTIONS MACRONUTRIENT CONVENTIONAL MEASUREMENT EQUIVALENT
1 palm
~20-30 g
~3-4 oz (85-115 g) cooked meat / tofu, 2 whole eggs, 1 cup Greek yogurt
Proteins
1 fist
N/A
~1 cup non-starchy vegetables
Vegetables
~1/2 to 2/3 cup (100-130 g) cooked grains / legumes, 1 medium fruit / tuber
1 handful
~20-30 g
Carbohydrates
1 thumb
~7-12 g
~1 tbsp (14 g) oils, nuts, seeds, nut butter, cheese, etc.
Fats
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THOUGHT OF THE MONTH
“We never know the worth of water till the well is dry.” –Thomas Fuller (1608–1661)
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When your head hits the pillow, are you counting sheep but not catching any z’s? It’s time to hit snooze on nights of tossing and turning and wake up refreshed with a better sleep routine! Getting the proper amount of rest every night is crucial to living a healthy life and can even help prevent mental health issues like depression and anxiety. A sweet slumber starts with the proper routine. Here’s the dreamy plan to wake up feeling your best. BEDTIME BOUNDARIES Consistency and bedtime boundaries can help your body and mind get into a regular rhythm to reach REM sleep. Try to go to bed around the same time every night to train yourself to get sleepy regularly. It doesn’t matter what time you choose as long as you stick as close to your sleep schedule as possible. You should also select a time before bed when you consistently turn off your phone, computer, and other devices. The blue light from electronics makes your mind think it’s daytime and can distract you from dreaming. RELAX, REWIND, REST You can use many tools to help relax and unwind from the day and prevent intrusive thoughts and tension from keeping you up at night. Listening to gentle music before entering the bedroom can put you in a sleepy state of mind. Journaling or writing a to-do list before it’s time to nod off can remove lingering stresses or racing PILLOW TALK PREP FOR YOUR BEST REST YET
thoughts. Try meditation or yoga to ease your muscles, focus your mind, and eliminate anxious feelings.
DINE RIGHT, SLEEP TIGHT Though a late-night snack or a delayed dinner might seem harmless, it can make drifting off difficult. Your digestive system takes time and energy to break down food, which can keep you awake if you eat too late. Eat light, healthy suppers so your stomach can take a snooze with you, and avoid eating anything several hours before you plan to hit the hay.
... continued from Cover
Proteins can be found in eggs, fish, chicken, pork, and (to a lesser extent) milk. Your body uses these proteins to rebuild things, such as your muscles and bones. Carbohydrates — which are breads, pastas, desserts, and sugars — are used as energy and can help some people improve their concentration. Generally, people lack protein and consume excessive carbohydrates, which is far from ideal. Following your daily eating habits, appearance, and energy levels is one of the best ways to determine whether you’re on the right path. If you’re overweight or losing muscle tone, consider how much bread, sauces, fruits, fats, and proteins you eat. If you’re not feeling your best, try to eat more good, clean, quality foods to supply your body with the best micronutrients. A simple rule to follow is
that micronutrients influence how we feel , and macronutrients influence how we look .
From there, I can work with them to add nutrients as needed based on symptoms and blood testing. I’ll share my findings when I’m satisfied with what I’ve learned. In the meantime, I advise you to follow the basic tips featured in this article and contact me if you have any questions or thoughts on the best diet for you to follow. You need to eat, and you need to eat well. What’s on our plates matters. The sooner you consider the foods you consume, the better you’ll look and feel. –Dr. Tom Sladic To order supplements or blood work, call 248-912-2962
Above all, the best news is that human bodies are designed to adapt, remain resilient, and survive . We all know people who eat the worst diets imaginable but are still in great shape, right? Your diet doesn’t necessarily need to be perfect all the time to make it effective, but being conscious of your micronutrient and macronutrient intake is never a bad idea. All that said, there’s a specific reason why I chose this subject for this month’s newsletter. I’m currently researching the market for the most effective multivitamin that provides a little bit of everything I’ve just mentioned to give my patients a stronger baseline foundation for health.
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SUMMER CHICKPEA SALAD
ADDICTED BY DESIGN? The Secret Tricks in Your Snacks
This dish is light, refreshing, and packed with protein. It’s quick to make and perfect for picnics, lunches, or healthy, no-fuss dinners.
Ingredients
People in the U.S. are eating bad food like never before.
• 2 (15-oz) cans chickpeas, drained and rinsed • 4 green onions, thinly sliced • 2 ears grilled corn, kernels cut from the cob • 1 pint cherry tomatoes, quartered • 3 tbsp chopped fresh basil • 2 tbsp chopped fresh chives
• 1/4 tsp salt • 1/4 tsp pepper • 3 tbsp olive oil • 2 tbsp red wine vinegar • 1 1/2 tbsp honey • 3 garlic cloves, minced or pressed • 1 lime, zested and juiced
In 2001, research revealed that ultra-processed foods comprised more than 53% of calories consumed by the average American. Seventeen years later, that figure had ballooned to just under 60%. Why is this happening? Well, it may be that most people’s minds do not give their bodies the choice. While alcohol and nicotine are well-known addictive substances, it may surprise you to learn that the lunch you grab at a drive-thru may be just as habit-forming. CRAVINGS AND CHEMICAL REACTIONS. Our bodies’ inability to avoid unhealthy foods is more than just an example of weak willpower. A recent article on BuiltLearn.com examined the addictive quality of several foods that are difficult for people to resist despite their clear health risks and uncovered the real reasons why we struggle to keep bad stuff off our plates. For example, the article notes that research has revealed that the high sodium content in french fries makes humans highly sensitive to dopamine. This hormone regulates our brain’s sense of pleasure. Meanwhile, the caffeine in sodas stimulates the adrenal gland to produce adrenaline, prompting our bodies to experience unnatural high energy, and the desire to replenish this supply of vigor once the effects wear off. Similarly, our minds are often no match for salty and fatty potato chips, which stimulate our nerve endings to send signals to our hypothalamus, another part of our bodies responsible for making us feel positive emotions. A LEGAL BATTLE AGAINST BAD FOOD. Considering the addictive qualities of many of our country’s most popular foods, it’s no surprise that some companies responsible for making and marketing them are now facing potential legal consequences. Eleven major food companies — including Kraft Heinz, Coca-Cola, General Mills, and PepsiCo — are defendants in a major lawsuit filed last December alleging that they willingly sold ultra-processed products that contribute to severe health issues in underage consumers. The plaintiff in the suit, Pennsylvania resident Bryce Martinez, argues that his high junk food diet was a significant factor in his diagnosis of liver disease and diabetes at just 16 years old. Although the verdict has yet to be delivered, there’s already enough evidence to suggest that our bad food cravings are controlled by more than just our stomachs.
Directions
1. In a large bowl, combine chickpeas, onions, corn, tomatoes, basil, and chives. 2. Toss well with salt and pepper and set aside. 3. In a small saucepan over low heat, add oil, vinegar, honey, garlic, lime juice, and zest. 4. Whisk until the mixture is warm and garlic begins sizzling. 5. Pour over the chickpea mixture and toss well to coat. 6. Cover with plastic wrap and refrigerate for at least 30 minutes before serving.
WORD SEARCH
BEER FAMILY LEO LUNCHBOX MUSTARD PERIDOT POPPY SISTERS TWINS VACATION WATERMELON ZUCCHINI
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INSIDE THIS ISSUE
1. Big Words, Long Life
2. Your Guide to Dreamy Sleep Habits
3. Summer Chickpea Salad
Fast Food, Slow Harm
4. The No-Diet Guide to Portion Control That Sticks
carbs like brown rice or sweet potato. It’s a simple visual that encourages balance without needing a food scale.
SMALLER PLATES, BIGGER RESULTS Simple Tricks for Smarter Eating
EAT SLOWLY AND WITHOUT DISTRACTIONS.
Your brain takes roughly 20 minutes to realize you’re full. If you’re rushing or distracted by TV, you’ll likely overeat. Sit down, chew slowly, and enjoy your meal — you’ll feel fuller with less. USE YOUR HAND AS A GUIDE. If you don’t have measuring cups and food scales, no problem! Your hand is a great tool: your palm for protein, a cupped hand for carbs, your thumb for fats, and your fist for veggies. It’s practical and always with you! The bottom line is portion control isn’t about depriving yourself — it’s about creating habits that help you enjoy your food while feeling your best. A few small changes can make a big difference without making you feel like you’re dieting. After all, small plates, slow bites, and smart portions are lifestyle upgrades you can stick with!
Let’s be honest — portion control sounds less exciting than a cheat day. But the truth is that mastering portions is one of the simplest ways to stay on track with your health goals without counting every calorie or giving up your favorite foods. In fact, a recent study by the Food Institute found that since the pandemic, roughly 58% of people in the U.S. are consuming smaller portions. Let’s look at a few portion control hacks that work — and won’t leave you “hangry.” USE SMALLER PLATES AND BOWLS. It might sound too easy, but science backs this one. Switching out your dinner plate for a salad can trick your brain into feeling more satisfied with less food. The same
goes for bowls and cups. Remember, less space on your plate equals less food and more mindfulness. PORTION YOUR SNACKS. If you tend to grab a whole bag of chips, that’s a rookie mistake. Instead, divide snacks like nuts, crackers, or trail mix into single- serving containers ahead of time. That way, you can grab and go without mindlessly munching through an entire bag during your favorite television show. FOLLOW THE HALF-PLATE RULE. When you’re filling your plate, aim to make half of it veggies. Then fill a quarter with lean protein and a quarter with healthy
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