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DRSladic.com
November 2022
KEEP YOUR HEART PUMPING It’s Important
The cardiovascular system has an essential function — getting oxygen and nutrients to your entire body and removing waste. Your cells depend on your cardiovascular system to get what they need to keep running smoothly. That’s why taking care of your heart with exercise, a healthy diet, good blood pressure, and essential nutrients is important! Your heart and all of your blood vessels make up your cardiovascular system. The heart uses the intricate network of blood vessels to deliver oxygen and other necessary things to the entire body day and night, even when you’re sleeping. The heart pumps 2,000 gallons of blood per day! It’s an amazing muscle … think about that for a second. Ironically, you have no conscious input to control all this effort. One of the leading causes of death is cardiovascular disease, either in the form of heart attacks or strokes, which makes complete sense. Once the oxygen supply is cut off, tissue death occurs. One in every five deaths is due to heart disease. So, it would be reasonable to suggest that we should have a daily strategy to help this important muscle do this amazing work. So how is your heart doing? One of the first steps in evaluating threats to normal heart function is doing a blood test. Key elements to watch: inflammation that is abrasive to the arteries, Insulin, blood sugar, A1C, triglycerides, cholesterol HDL (good),
LDL (bad). When these elements are out of balance, blockages in the blood vessels that feed the heart develop. NOT A GOOD THING! It’s one of those diseases in which there are no warning signs. it’s like this: plaque builds up in your arteries a little every day. It can start in your 30s, and by the time you’re in your 50s, you’ve already got a 70% blockage depending on the rate. These are the types of diseases that are progressive, they build slowly or quickly over time, and you may not feel a thing. Many times, the first symptom is chest pain and a heart attack. Another simple way to check your heart function is blood pressure. You can easily purchase a device and check it in the morning or before bed. Remember if you check it after working hard outside, it will be higher and that’s normal. How hard does the muscle have to squeeze to move blood? If you’re hard at work, your heart will exert more pressure and at a higher rate to help you perform the physical work. If you’ve been struggling to be grateful for something, this is certainly an amazing gift and design. So, we have blood pressure and blood tests available to help test function and risk. Outside of that what can else can I do right now to take care of my heart? Be aware of what you’re eating. I tell clients all the time that if you have to read a label, then that’s not real food. You won’t find an
ingredient label on an apple, carrot, nut, or piece of meat. So, stay away from labels! Fiber, such as the kind in beans or oatmeal, is also a great way to decrease cholesterol levels. Including a teaspoon of apple cider vinegar daily. Be aware of trans fats, canola, vegetable oils, and margarine. Butter and dairy are not evil villains as some in the food industry make them out to be. I support dairy farmers; milk is milk. Almond/coconut milk should not be called milk. We’ll talk more about that in another newsletter. Then, there are aerobic exercises. Consider taking 3–4 hours out of your week to exercise, and it doesn’t have to be complex! A simple 30-minute walk around the neighborhood to get your heart rate up, climbing up the stairs, push-ups, or even squats may suffice. These are just a few simple exercises that everyone can do from home without having to get elaborate. These are such simple and important steps to take. Yet, many in the industry are worried about their adrenal glands.
If you want to get tested or want a personalized strategy, you’re always
welcome to give us a call at (877) 861-5927 and schedule a free phone consultation!
–Dr. Tom Sladic
THOUGHT OF THE MONTH
“Your Gratitude is measured...By how it makes you feel.”
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THANKSGIVING IS ABOUT MORE THAN FOOD
IT’S ABOUT SHOWING GRATITUDE
acknowledge the “big” things, but nothing is too small to be thankful for. You can be grateful the weather is nice and sunny, that you received the package you’ve been waiting for, or that you got out of bed today. Don’t leave out anything when practicing gratitude. Practice mindfulness. Mindfulness is the ability to be fully present and aware of what’s happening around you. So, instead of being overwhelmed by what you need to do tomorrow or next week, focus on the present moment and enjoy the time you spend solo or with your loved ones. Live in the moment and take one day at a time. Tomorrow will surely come, and you only have a limited amount of time in the present. Celebrate your challenges. Sometimes struggles and battles in our lives can weigh us down. But when you persevere and continue to push forward, you will find
success. Challenges help you improve your abilities and resilience, so celebrate the progress you’ve made. Showing gratitude for challenges and negative experiences allows us to acknowledge humility and appreciate growth in our lives. Keep a journal. Writing down the things you’re grateful for will remind you of all the great things you have when other things aren’t going so well. So, keep a journal about what you’re grateful for each day or week — even if it’s just small things at first. Your perspective on life will change, and it will get easier to see the good things and to feel grateful for things you were likely overlooking. Showing gratitude is something we should do every day, all throughout the year — not just during the holidays. So, try to practice mindfulness and gratitude using these tips! Happy Thanksgiving, everyone!
As we prepare for our Thanksgiving feasts, Thursday night football games, and Black Friday shopping, take some time to show gratitude for those around you and for what you have. Here are a few ways to practice gratitude this month. Appreciate everything. Get into the habit of being grateful for the little things in your life. It can be easy to
PROMOTING GOOD HEALTH THROUGH GOOD FATS Determine Which Fats to Avoid
Fats to Avoid in Moderation Two types of fat should be eaten sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the risk for heart disease.
Fats tend to have a bad reputation when it comes to eating right. Some of this is justified because certain types of fat — and the fat-like substance cholesterol — may play a role in cardiovascular disease, diabetes, obesity, and even cancer. But not all fats are created equal. Some fats are better for you than others and may even help promote good health! But knowing the difference can help you determine which fats to avoid and which to eat in moderation. Consuming Fats From Healthy Sources The type of fats you consume is more important than the quantity. For the overall health of your body, it’s essential to eat plenty of healthy, unprocessed fats. Some of these good fats include the following:
include cold-water fish (salmon, tuna, herring, and anchovies), flax and chia seeds, and walnuts. Monounsaturated fats that come from plant-based sources such as nuts, olives, peanut butter, and avocados.
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Saturated fats are found in animal products and vegetable fats that are liquid at room temperature, such as coconut and palm oils. Others include beef, pork, lamb, veal, the skin of poultry, high-fat dairy products, butter, lard, and bacon fat. Trans fats appear in foods that contain partially hydrogenated vegetable oils and are the worst kinds of fat for you. You can find this in fried foods, margarine, vegetable shortening, baked goods, and processed snack foods.
Monounsaturated fats and omega-3s, which are polyunsaturated fats, improve the type of cholesterol in our bodies, and the dietary reference intake (DRI) for fat in adults is 20%–35% of total calories from fat. That equals about 44–77 grams of fat per day for a 2,000-calorie diet.
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The recommended consumption ratios include: • Monounsaturated fat: 15%–20% • Polyunsaturated fat: 5%–10% • Saturated fat: less than 10% (unless you're on the keto diet) • Trans fat: 0% •
Contact the office for more advice on how much and what types of fats to eat in your diet!
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Polyunsaturated fats, which are essential as our bodies cannot make them,
Cholesterol: less than 300 mg per day
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THE REAL CULPRITS OF HEART DISEASE How Carbs Are Linked to the Cardiovascular System
VEGAN BUTTERNUT SQUASH CHILI
Many shy away from fats because they fear it contributes to heart disease, but that isn’t the case. Surprisingly enough, carbohydrates are the real culprit of heart disease! For decades, organizations such as the American Heart Association, the National Cholesterol Education Program, the National Institutes of Health, and the U.S. Department of Agriculture have promoted the low-fat, high-carb diet for good heart health. But this ideology is quite outdated and may have played a strong — yet unintended — role in today’s epidemics of heart disease, obesity, Type 2 diabetes, lipid abnormalities, and metabolic syndromes. Carbohydrates (carbs) are a type of macronutrient found in certain foods and drinks. Your digestive system breaks down carbs into glucose or blood sugar, and the bloodstream absorbs glucose and uses it as energy to fuel your body. Though carbs are an essential nutrient, certain types raise the risk of heart complications. Simple carbohydrates are present in two main food groups: refined grains and sugars. They are considered “bad” for your heart health because of how these sugars are structured and digested. When grains undergo the refinement process, they lose their nutrient, fiber-rich shell and are quickly broken down into simple sugars when eaten.
These simple sugars are then absorbed into the bloodstream, causing sudden, temporary spikes in blood sugar levels. Over time, high blood sugar can damage blood vessels and the nerves that control your heart. Some examples include: • Bread and tortillas containing white flour • Breakfast cereals • White rice • Sugary drinks • Syrups • Fruit juice concentrate • Any products with added sugar In contrast, complex carbohydrates are foods with whole grains and whole-grain flour, such as whole-grain bread, cereal, and rice. They contain grains that have their fiber-rich shell and endosperm core intact, and their layers are packed with nutrients and take much longer to break down and absorb. Some examples include: • Beans • Oatmeal • 100% whole-wheat bread
This butternut squash chili hits the spot on a cool fall evening — and best of all, it’s vegan!
Ingredients
• 1 1/2 cups vegetable broth, plus 2 tbsp for sautéing • 5 cloves garlic, minced • 2 lbs butternut squash, peeled and diced • 2 chipotle peppers in adobo, chopped • 1 yellow bell pepper, diced • 15-oz can black beans, drained
• 15-oz can pinto beans, drained • 28-oz can diced tomatoes • 1 cup cooked quinoa • 1 1/2 tsp paprika • ½ tsp ground cinnamon • ¼ tsp table salt • ¼ tsp ground black pepper
Directions
1. In a large pot, heat 2 tbsp vegetable broth over medium heat. 2. Add garlic, butternut squash, and chipotle peppers. Cook for 10 minutes, stirring occasionally. 3. Add bell pepper and cook for another 5 minutes. 4. Add black beans, pinto beans, diced tomatoes (with liquid from can), remainder of vegetable broth, quinoa, paprika, cinnamon, salt, and pepper, stirring to combine. 5. Bring mixture to a simmer and cook uncovered for 10 minutes or until butternut squash is tender, then serve!
sudoku
• Quinoa • Barley • Potatoes • Sweet potatoes
When consumed, complex carbohydrates provide a slow, steady release of sugar into the bloodstream, reducing the risk of blood sugar spikes and crashes, which keeps the heart happy and healthy.
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INSIDE THIS ISSUE
1. Protect Your Heart
2. It’s National Gratitude Month!
Good Fats vs. Bad Fats
3. Vegan Butternut Squash Chili
Are Carbohydrates Bad for Your Heart?
4. Low-Impact Exercise for Aging Adults
A LIFE-CHANGING SECRET The Benefits of Low-Impact Activity for Aging Adults
Yoga Yoga improves your flexibility, builds your muscles, strengthens your core, and increases your
As we age, it's important to remain active and maintain a healthy combination of strength training, aerobic activity, and flexibility exercises. In fact, according to the Centers for Disease Control and Prevention (CDC), aging adults benefit greatly from regular exercise. However, there may be certain movements you can no longer safely do, or your range of motion may not be what it used to be when you were younger. Low-impact activity is a great way to reduce the strain exercise can put on your joints while still allowing your body to reap the benefits. If you’re looking for some fresh workouts to incorporate into your routine, here are some that include strength and resistance training, proper stretching practices, aerobic exercise, and beneficial mobility work. Strength Training Don’t worry, we aren’t talking about bench-pressing 150 pounds! Instead, situps, pullups, wall pushups, squats, single-leg stands, and stair climbing are all different types of low-impact body weight exercises that you can do at home without any equipment. They will help you burn body fat and reverse muscle loss. If you’d like to incorporate strength training, opting for hand weights is a great option.
joint mobility. If you’re new to yoga, don’t worry — there are many yoga programs specifically designed for new yogis or older adults.
Pilates Similar to yoga, Pilates is extremely gentle on your joints, but it incorporates a bit more strength training. The focus is on your core, but Pilates also works your arms and legs while also improving your flexibility and posture. It can be done with or without equipment such as yoga balls, rings, and weights. Aerobic Activities Endurance activities such as swimming, jogging, walking, and biking are all great options for boosting your cardiovascular function and building stamina. According to the CDC, adults who are 65 years or older should get at least 150 minutes of physical activity a week — or 30 minutes five times a week. Staying active into your golden years is essential for your mental and physical health. It can prevent health complications and help you keep up with your children and grandchildren for years to come.
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