Natural Solutions - December 2020

Natural Solutions - December 2020

healthy living

DRSladic.com

December 2020

Building a Community HOW WE CAN USE CHRISTMAS TIME LESSONS ALL YEAR LONG

E ach Christmas, as we gather with our loved ones, indulge in our favorite seasonal foods, and sing classic hymns and songs, we’re reminded of simple lessons. This season reminds us to practice love for our fellow humans, celebrate family, and express goodwill. That’s what makes this time of year so special.

The start of a new year often prompts us to set goals. Sadly, these New Year’s resolutions are forgotten at a stunning rate of 80%, according to U.S. News & World Report. Many people decided to get in shape, eat healthier, and make better choices in the new

year, but they also took on too much and set the bar far too high. By February, their goal seemed hopeless, and they gave up. I’m not one to believe New Year’s resolutions are pointless. In fact, I think the start of a new year is the perfect time to reconsider goals and make new plans, but I do believe we need to adapt how we approach resolutions. We need to take our journey to a better, healthier life one step at a time. We need to set more attainable goals, and more importantly, we need our community. You need your friends, family, and experts cheering you on as you go. A sense of community, one that supports your healthy choices and encourages you in the

But what if we embodied the spirit of Christmas every day, all year? Valuing our families, giving back to those in need, and practicing grace with one another are virtues we should strive for every day. If we lived a little more like the Christmas season was every season, it might make our lives much simpler. I believe this year has taught us this. As COVID-19 lockdowns went into effect, we were given harsh lessons on just how much we rely on

one another. We couldn’t see family or friends outside of our homes, and we were isolated for long periods of time. (In many respects, we still largely are.) We’ve learned that humans were not created to endure this amount of separation. We need our families, our communities, and even interactions with strangers to fulfill our purpose. This year has taught us to value our relationships and community more than any other year. That reminder is powerful as we prepare to close this final chapter of 2020 and look ahead to 2021. We need community support to achieve our goals in 2021. While this pandemic has been horrible, perhaps it has

right direction, creates a powerful synergy. As your life improves, you help improve the lives of those around you. You feed off one another, and the community is better for it. I want to be part of your community in 2021. If you need someone who is going to help you be successful in your health journey, schedule a free phone consultation at 877-861-5927. You don’t have to struggle with your goals or endure another failed resolution. After all, we cannot forget the powerful lesson of this year: We’re better when we’re together.

“We need our families, our communities, and even interactions with strangers to fulfill our purpose. This year has taught us to value our relationships and community more than any other year.”

Wishing you and yours a very safe and merry Christmas,

provided the lesson we needed in order to be successful in the next year.

–Dr. Tom Sladic

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How to Eat During the Holidays

Have you ever stood on a scale at the end of the holiday season and wondered how the extra pounds crept on? It’s no secret that a sugar cookie here, a slice of pie there, and a few glasses of eggnog in between can lead to a few pounds gained. When you’re surrounded by holiday goodies, how can you resist? Luckily, there are a few ways you can protect your waistline this holiday season without completely cutting out your favorite treats.

out. Before you head out to a party, eat a snack chock-full of complex carbohydrates, proteins, and unsaturated fats. Apple slices with peanut butter work, as well as lean meats and cheeses. If you’re headed to the grocery store, eating a filling snack before you go will make you less likely to impulsively scoop up those sugary cookies and pastries in the bakery.

DRINK RESPONSIBLY (AND JUDICIOUSLY)

BE CHOOSY

When you see a regular buffet of your favorite holiday treats, don’t immediately start scarfing down everything that looks remotely tasty and sweet. First, scope out the food — without a plate — so you won’t be tempted to start eating without really looking. Then, find the treats that are your absolute favorites and choose one or two of them to eat. You don’t have to give up sweets during the holidays; instead, eat with discretion.

If you drink alcohol, keep in mind that each drink will probably be somewhere between 150–225 calories. A glass of eggnog can have as many as 500 calories. Alcohol decreases your self-control when you’re eating, while also increasing your appetite. Make sure that if you’re drinking, you’re not doing so on an empty stomach. And to decrease the number of high-calorie drinks that you consume, drink a glass of water in between alcoholic beverages. The holidays are a minefield for any healthy diet. But with the right tools, you can ensure that by Jan. 2, your waistline won’t be worse for wear.

DON’T GO HUNGRY

To ensure that you don’t overeat at a party or buy junk food that you don’t need when shopping, eat a healthy snack before going

The Sweet Truth

SUGAR CAN BE DANGEROUS, BUT YOU CAN ENJOY IT!

Sweet treats are abundant during the holiday season, but calendar events are not solely to blame for sugar’s grip on the U.S. Tomato sauces, bread, pasta, and other seemingly savory foods also have loads of added sugars, and today, the average citizen eats about 270 calories’ worth of sugar each day — about 70 calories higher than the recommended amount. This excessive amount of sugar is doing more than tightening our clothes and rotting our teeth. Consuming high levels of sugar creates higher levels of dopamine, a neurotransmitter that influences our excitement and satisfaction. Sounds great, right? It’s actually very dangerous. The more dopamine your brain creates, the more it craves. The same science has been used to explain addiction, which means sugar may be turning on an addictive state in the brain. However, not all sugar does this. The natural — and healthy — amounts of sugar found in fruits and vegetables do not stimulate as much dopamine as cookies or cakes.

increased insulin production, which could lead to Type 2 diabetes and kidney damage. Perhaps the most immediate symptom that comes with excessive sugar intake is joint pain. Sugar stimulates inflammation, which can cause joint pain and stiffness. Some studies suggest sugar could also increase the risk of rheumatoid arthritis. So, how do you avoid the minefield of sugar this holiday season? The trick is that you don’t! In fact, Dr. Sladic believes sticking to a diet around the holidays is pointless. Creating limits on what you can eat during the holidays can create a binge, which could be worse for your body than a slice of pie or a cookie or two. The truth is that it’s okay to indulge for a few weeks out of the year. Enjoy yourself, and if you can, opt for healthier options. When you follow an intermittent fasting schedule, you have a tool that gives you the freedom to enjoy food. For example, eat between 10 a.m.–6 p.m., 12–6 p.m., or 2–6 p.m. and rotate those windows. For help creating a nutrition plan that will help you meet your goals, schedule a free phone consultation at 877-861-5927. Your weight loss journey is attainable, even in a world consumed by sugar.

Excess sugar consumption has also been linked to blemished skin, fat buildup in the liver, clogged arteries, increased blood pressure, and

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Fall Asleep — and Stay Asleep! — With Mg-Zyme™

11 Tips for Better Sleep!

We know sleep loss is linked to many common health problems. But how much sleep will help us avoid those? Eight hours appears to be the minimum we should strive for. Here are some key tips for good sleep:

1. STICK TO A SLEEP SCHEDULE. We should go to bed and wake up at about the same time each day. Unfortunately, sleeping late on weekends doesn’t make up for poor sleep during the week. 2. DON’T EXERCISE TOO LATE IN THE DAY. We should try to exercise for at least 30 minutes on most days. But try to time it no later than 2–3 hours before bed. 3. AVOID CAFFEINE OR ANY HERBAL STIMULANTS. Consuming caffeinated drinks like colas, coffee, and teas (nonherbal) in the afternoon can have an effect on your sleep. 4. AVOID ALCOHOLIC DRINKS BEFORE BED. The presence of alcohol in the body can reduce your REM sleep, keeping you in the lighter stages of sleep. 5. AVOID LARGE MEALS AND BEVERAGES LATE AT NIGHT. A light snack is okay, but a heavy meal can cause digestive issues and interfere with sleep. Drinking too many fluids can cause you to wake frequently to urinate. 6. AVOID MEDICINES/SUPPLEMENTS THAT DELAY OR DISRUPT YOUR SLEEP (WHERE POSSIBLE). Some commonly prescribed medications and over-the-counter herbal medicines can disrupt sleep patterns. If you have trouble sleeping, speak to your doctor or pharmacist to see if drugs you’re taking may be contributing. 7. DON’T NAP AFTER 3 P.M. Taking a nap too late in the day can make it hard to fall asleep at night. 8. LEAVE TIME TO RELAX. To help you unwind, schedule your days so you have time to relax before bed. 9. TAKE A HOT BATH BEFORE BED. The drop in body temperature after a bath may help you feel sleepy, and the bath can help you slow down before bed. 10. HAVE A DARK, COOL (TEMPERATURE), GADGET-FREE BEDROOM. We sleep better at night when the room is cooler. Phones and computers can also be a problem due to the blue light they emit. The light suppresses the secretion of melatonin, which normally increases in the evening to induce sleep. 11. AVOID A MAGNESIUM DEFICIENCY. I take 400–800 mg (4–6 caps) of Mg-Zyme from Biotics, and it has improved my quality of sleep dramatically.

Get yours today for $17 Buy 2 for $30!

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FESTIVE Apple Cider

Inspired by BoulderLocavore.com

Ingredients

• 1 lemon

• 2 tsp allspice berries

• 1 gallon pure apple cider

• 1 inch fresh ginger, thinly sliced

• 1 large orange, thinly sliced crosswise

• 2 tbsp honey

• 2 tsp whole cloves

• 3 cinnamon sticks

Directions

1. Using a paring knife, shave the lemon peel off in curls. Reserve the curls and save the lemon for use in a different recipe. 2. In a large slow cooker, combine the lemon peel with all other ingredients. Cook on low for 3–4 hours.

3. If desired, use a sieve to strain the spices. Serve and enjoy!

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INSIDE THIS ISSUE

1. The Value of Community

2. How to Eat (Responsibly) During the Holidays

You CAN Enjoy Treats This Holiday Season! Here’s What You Need to Know

3. Festive Apple Cider

11 Tips for Better Sleep!

4. Hate Shoveling Snow? Try These Hacks

SNOW SHOVELING HACKS

Everyone loves the snow — at least until it settles on the driveway, a barrier between your car and the open road. Shoveling snow off your driveway and walkway can be so tedious that you might be tempted to just hope and pray that the sun melts it all before you have to shovel it — which, of course, almost never happens. However, there are a few tools and methods you can use to clear the snow away that are faster than shoveling for hours on end. Check them out below.

BE PREEMPTIVE WITH SOME TARPS. Did you see on the weather forecast that your area is about to get some major snowfall? Throw

CREATE A NONSTICK SHOVEL.

down some tarps on your walkways and driveway. Then, after the snow stops falling, lift the snow off to the side, and your walkways will be as clear as if it hadn’t snowed at all.

Wet, partially melted snow might work well for packing snowballs, but it’s a pain to shovel. It has a tendency to stick to the scoop and not let go — unless you spray it with some common household cooking spray. This will make it a lot easier for the snow to slide off your shovel. Just remember to wipe your shovel down afterward!

BLOWTHE SNOWAWAY.

MAKE YOUR OWN SALT ALTERNATIVE.

If you’re lucky enough to be clearing your driveway while the snow is still powdery, rev up your leaf blower instead of breaking out your shovel. You’ll be able to clear your driveway in a fraction of the time it would take to shovel and dump it off to the sides of your driveway.

Sometimes you start shoveling, only to find that the snow concealed a layer of ice that you can’t scoop up with your shovel. However, if you combine 1 teaspoon of dish soap, 1 tablespoon of rubbing alcohol, and 1/2 gallon of water in a bucket, you can spread the mixture over the ice and melt it away, much like the salt you see on major roadways.

With one (or a few) of these methods, you can clear your driveway and enjoy the fun side of snowfall in no time!

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