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DRSladic.com
November 2023
YES, FASTING CAN BE GOOD FOR YOU! Here’s What It Does for Your Body
I once fasted for two whole days . My plan was to go from Monday to Wednesday without food, and while it was certainly a challenge at some points — I did it! Fasting — especially intermittent fasting — is a topic that has recently become more and more popular among researchers, doctors, and regular people all over the world. And to be clear, fasting simply means abstaining from eating any food or calories for a certain amount of time. But the thing is, humans have been fasting for millennia. Long ago, when humans were still hunters and gatherers, we only ate when we found food. Sometimes, there would be days when no, or very little, food was available to us.
are not fasting. This makes fasting a useful tool for anyone who is overweight and looking to improve their metabolism and deplete existing fat. The second reason is that fasting triggers something called “autophagy” in your body. This process is actually the reason many people who are completely fit and healthy choose to fast. Autophagy is the process in your body that reuses old and damaged cell parts, and it’s extremely important for our general health and wellness. The example I always like to tell people is to imagine pruning a rose bush. When you prune, you cut off dead leaves or branches, pick up any that have fallen, and correct any other impurities you see in the bush. Then, because of that pruning, the rose bush will be able to grow even more. It was those dead parts that held it back. Your body is no different than that rose bush, and in order for our cells, tissues, and organs to grow and work to their full potential, they need pruning. Fasting triggers autophagy in your body by withholding food and pushing it to find new nutrient sources. In the case of someone who is not overweight with fat stores their body can tap into, the body will
that any individual who is elderly does not fast either, as their bodies must focus on maintaining muscle. Now, with that said, fasting offers two significant benefits. The first is, of course, weight loss. When you fast, your body will first deplete any available glucose or sugar. Then, once “Your body is no different than that rose bush, and in order for our cells, tissues, and organs to grow and work to their full potential, they need pruning.”
So, you may be wondering why someone would purposely want to fast in today’s world, where food is much more readily
the sugar is gone, your body will begin using (or “eating”) fat as a fuel source, which is why many people turn to fasting as a method to lose weight. Keep in mind that fasting is different
available to us thanks to supermarkets. There are two reasons, but I want to make a disclaimer here before I jump into them. If someone is pregnant, they should not fast. Period. They need all the calories they can get to aid their bodies in growing a baby. It’s also important
than starving. Fasting only lasts a set amount of time, and the individual participating typically eats the appropriate amount of food for their bodies the other days they
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HAPPY THANKSGIVING!
Thanksgiving is a time to be grateful, and I’m most thankful for my wonderful patients and newsletter readers! I wish you all a joy-filled Thanksgiving filled with gratitude and togetherness with the ones you love.
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WALK YOUR WAY TO BETTER DIGESTION
The Post-Meal Walk: When and how long is best? You gain the most digestive benefits if you walk right after eating. Waiting too long afterward may only
We all know the after-lunch slump leaves us counting the minutes to our next nap. But research shows that sleeping or lying down after eating isn’t the best for health (no matter how good it feels). When you do this, you’re not allowing your body the time it needs to digest your food properly, and you may experience various digestive issues, such as acid reflux and heartburn. So, is walking the best activity to do after eating? The answer is yes! Walking is a light movement that can help your food move through your stomach and intestines, making digestion smoother. Not only can walking help improve your digestion after eating, but this simple exercise can also bring many other benefits:
minimally aid your digestive process. Be sure to get moving as soon after your meal as possible! As for frequency, ideally, you should go for a stroll after every meal. However, to get started, try going for a walk after dinner. You can increase your number of walks as you get accustomed to the exercise. Ten minutes is all you need to reap the benefits of walking after eating. While you can walk longer if you’d like, 10 minutes is doable even with a busy schedule. Plus, if you walk for 10 minutes after every meal, that’s 30
• Regulating blood sugar levels • Managing blood pressure • Reducing the risk of heart disease • Boosting your mood • Improving sleep quality
minutes of exercise daily! Take your dog with you or you can stroll by yourself! How you walk is up to you, but no matter what, you’re doing your
Of course, regular exercise improves your overall health significantly, even if it’s just a quick walk around the neighborhood!
mind and body a huge favor!
FASTING FOR BEGINNERS Our Tips to Make Your Start Easy
No. 1: Start slow. Going from a normal eating routine to a complete 24-hour fast is not a good idea. If you’ve never fasted before, start with a small fast window and do it until it feels normal to you. Maybe instead of a 12- hour fast, you start with 10. Then gradually, over time, you move to 12, then 16, and maybe eventually you can fast for one day a week.
Since fasting offers two critical health benefits, many people want to try fasting but are worried about starting or are unsure of the best approach to take. But for the former, the fear is typically stems from the idea of not eating for an extended time. This creates panic in many people, and they’re worried they’ll starve or experience life-threatening side effects. Remember, it is very natural for humans to go without food for extended periods because, throughout history, food wasn’t always available to us. When you try fasting for the first time, you will feel hungry. It’s also common to experience some brain fog, headaches, fatigue, and decreased concentration. These things are completely normal and will all lessen the more you practice fasting. But, just because hunger, fatigue, and the like are normal doesn’t mean they’re enjoyable. So, to help anyone who is interested in starting fasting but feels a little nervous, here are three tips that will make the process easier.
There’s no benefit to ramping up your fasting routine or schedule faster. Take it as slow as you need!
No. 2: Drink your water and electrolytes. It’s important that when you fast, you must keep your body hydrated, so remember to drink water. It will also help your body to consume electrolytes in your fast window. You can obtain electrolytes by drinking them in a powdered form, which we sell at our office, or by drinking pickle juice! No. 3: Sip on bone broth when you feel hungry. Bone broth is low in calories and contains a good amount of electrolytes in the form of sodium, so it’s perfect to satiate you when you’re first starting out. Heat a cup and sip on it when you feel hungry to alleviate hunger pains!
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VEGAN SCALLOPED POTATOES WITH SAUSAGES
One of my clients, Katie Y., came to Natural Solutions for Health because she was struggling with postpartum depression, psoriasis, and low energy. Postpartum depression, often called the “baby blues,” is when a recent mother experiences symptoms like sadness, anxiety, anger, guilt, insomnia, loss of appetite, intense irritability, and difficulty bonding with her baby. After giving birth, a mother experiences a dramatic hormone drop, which can cause severe emotional distress. Of course, insomnia and hormone changes can cause fatigue and, believe it not, a psoriasis flare-up. In fact, 65% of women report that their psoriasis was significantly worse after giving birth. Since Katie’s issue was, at its root, related to hormones, my goal was to help her balance them to find relief for her secondary issues. Many doctors would have likely given Katie an injection or pill, but those hormone replacements or blockers don’t help the body return to homeostasis; they simply mask the bigger issue. Our diets have a profound impact on our hormones and can either be extremely beneficial or detrimental depending on what we consume. In Katie’s case, I had her adhere to a strict diet with one essential component — bone broth . Bone broth is full of amino acids, an essential building block for our hormones, and most specifically, our hormones that affect fertility. What’s more, amino acids are vital for our body’s ability to regulate and eliminate hormones, called our “hormone detoxification process.” When the production and detoxification process can naturally occur in tandem, our hormones don’t stagnate or cause imbalance issues. After starting the diet and drinking bone broth daily, Katie received incredible results. “Now I can think more clearly and positively. My workload doesn’t overwhelm me like it did before, and the psoriasis is slowly improving. My energy has also improved!” she told me. CLIENT SPOTLIGHT: Katie’s Journey From Postpartum Struggles to Wellness
A perfect comfort food, this easy vegan scalloped potato dish only needs six ingredients!
Ingredients
• 2 1/2 lbs potatoes • 2 cups vegan plain yogurt or vegan sour cream • 4 slim vegan sausages
• 3 tbsp oil of choice • 1/2 tbsp salt • 1/2 tsp pepper
Directions
1. Preheat oven to 400 F. Cut potatoes into thin slices and cook them in salted water for around 30 minutes. 2. While potatoes are cooking, cut vegan sausages into small slices. In a bowl, mix together yogurt (or sour cream), oil, salt, and pepper. 3. In a glass oven dish, layer the ingredients. First, add the cream mixture, then 1 layer of potatoes, another layer of cream, 1 layer of sausages, more cream, and repeat. The last layer should be the cream mixture and a drizzle of oil on top. 4. Bake for about 1 hour or until golden brown. Let cool before serving.
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then turn to these damaged cell parts. And, once the individual breaks their fast, the body will replenish these damaged cell parts with healthy, new ones! There are many different methods and types of fasting. There are other benefits of fasting as well. If you’re interested in learning more about fasting, I have a recorded conference call discussing fasting in depth. To hear it, call 712-432-8774 . The conference ID for this call is 25555, and the sharing ID is 072020. You can also flip to page 2 of this newsletter to read about a few ways to fast and tips for anyone starting their fasting journey. And as always, please consult with your doctor before trying something like fasting on your own.
I’m so happy I could help Katie find relief so she can enjoy her time with her new baby and the rest of her lovely family!
–Dr. Tom Sladic
–Dr. Tom Sladic
To order supplements or bloodwork, call 248-912-2962.
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INSIDE THIS ISSUE
1. Why Fast? The Surprising Benefits of a Millennia-Old Practice
2. The Power of Post-Meal Walking
3 Tips for Anyone Looking to Start Fasting
3. Vegan Scalloped Potatoes With Sausages
Katie’s Success Story: Overcoming Postpartum Blues and Psoriasis
4. Your Inflammation Survival Toolkit Revealed
CRUSH CHRONIC INFLAMMATION: Revitalize Your Health
Inflammation is the body’s natural response to injury or infection and is crucial in promoting healing and protecting us from sickness. However, chronic inflammation, triggered by various factors, including dietary choices, can lead to various health complications. Avoiding foods that cause inflammation is key to maintaining your overall health and well-being. What are inflammatory foods? When consumed regularly, inflammatory foods lead to an imbalance in the body’s immune response and create inflammation. These foods often contain high levels of refined sugars, processed ingredients, and unhealthy fat and are linked to diabetes, heart disease, and obesity.
• Red meat • Processed meat • Sugary beverages
• Packaged food • Margarine • White flour • Fried food
• Avoid trans fats, commonly found in processed and fried foods. • Limit refined carbohydrates such as white rice, white bread, and sugary cereals. Opt for whole grains instead. • Prepare your meals at home to ensure you have control of the cooking method. • Include anti-inflammatory spices such as ginger, turmeric, and garlic in your cooking. • Stay hydrated to flush toxins out of your body. While inflammation may harm your overall wellness, the good news is you can fight it with proper knowledge and an anti- inflammatory diet. By making informed choices about the foods and beverages you consume, you can lower your risk of digestive complications and elevate your health!
Why should you avoid inflammatory foods? Inflammatory foods can not only lead to weight gain and difficulty losing weight, they can increase your risk of chronic diseases, affect your digestive health, deplete your energy levels, and wreak havoc on your skin. How can you avoid inflammatory foods? • Opt for whole foods such as fruits, vegetables, whole grains, lean proteins, nuts, and seeds. • Reduce your consumption of sugary snacks, beverages, and desserts.
Some common inflammatory foods include:
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