Natural Solutions For Health - September 2021

Natural Solutions For Health - September 2021

healthy living

DRSladic.com

September 2021

You Can Always Be Better

MY 3 STEPS FOR SELF-IMPROVEMENT

I recently had a revelation about how often I check my email. It’s one of the most distracting habits I have, and I found I was wasting a lot of time reading, sending, and replying to emails. I coupled that with the natural distractions I have throughout my day, and I realized I wasn’t using my time as effectively as I could be!

THEN, CREATE A PLAN AND MAKE THAT PLAN YOUR PRIORITY. You have to create tangible steps to achieve what you set out to do. If you don’t, you will just spend your day mindlessly reacting to everything that happens. So, if your goal is to get healthier, without a plan on a busy weekend, squeezing in exercise may seem impossible. It will be easy to give up on your goals. Instead, with the same goal in mind, you must have a plan to prepare healthy meals each week and go for a 15-minute walk every morning, these actions become a top priority for your daily to-do list. Focus on getting these done first every day. Soon your days will become weeks and weeks become months. Once you establish consistency, results will begin to manifest. It works!!

So, I made a plan.

I decided to only check my email three times each day — no more and no less. This allows me to read and respond to pertinent messages, but I’m not getting dragged into my inbox with every ping for a new message. When it’s time to focus on my email, I put my energy into that. When it’s not time for my emails, I focus on other tasks. So far, this has helped tremendously, and I have found I can get more done without unnecessary interruptions. This is just one example of the many ways I am continually trying to improve myself. Whether we do it consciously or not, we are all constantly working toward becoming better versions of who we are, and since September is Self-Improvement Month, I thought there was no better time to highlight how we can make personal goals much more attainable. FOR STARTERS, DECIDEWHAT YOUWANT TO IMPROVE. Think about the ways in which you want to be better in your life. Perhaps you want to focus on your spiritual or physical well- being. Maybe you want to spend more time with your family, avoid distractions, or boost your savings. Regardless of what “improvement” looks like for you, taking time to identify the areas you can refine who you are will allow you to achieve greater success in improving your life. Commitment is doing the thing you said you were going to do ... long after the mood you set it in has left you. Thought of the Month

Always ask yourself: Are my daily actions moving me closer to my goals?

FINALLY, CELEBRATE THE ACCOMPLISHMENTS OF FOLLOWING YOUR PLAN. Instead of looking for instant results, be proud of the fact that you accomplished that simple one day plan. Success is the pursuit of your goal one day at a time. You’ll gain a feeling of accomplishment and confidence. As I mentioned, we are never fully done working on ourselves, and part of the joy that comes with meeting a goal is watching the journey unfold. Focus on your daily actions rather than fixating on meeting some imaginary finish line. For me, there’s no “finish line” — the journey never ends. Take control of the direction you want to go and find joy in the journey. Oh, and by the way, you will have tough days!! They will always exist! That’s part of the process. Without a challenge you will never truly feel accomplishment. As you’ve gained confidence instead of fear you will overcome these days. Most people fail because they create plans that are impossible to follow long term. The key is creating a plan that you can follow consistently over a long period of time. Start slow and build with time. If you are looking to improve an area of your life, I would love to help. Let’s develop a plan that works for you! Call me today to get started.

–Dr. Tom Sladic

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If you’re restless, extra exercise and movement might be exactly what the doctor ordered. Even just a little bit of unplanned movement every day can help boost your mood and maintain good blood circulation. Here are five ways you can fit in extra movement without losing your productivity! NO. 1: PARK FARTHER AWAY. It might be more convenient to park as close to your destination as you can, but parking farther away can add some extra steps. It’s a small difference that certainly can’t replace regular cardio, but it doesn’t hurt either! NO. 2: DRINK MOREWATER. Drinking plenty of water is healthy for flushing out bacteria in your system, but it’s also a great way of helping you get up from your seat. The more water you drink, the more times you’ll have to refill it in your kitchen or at the watercooler. And, on your way back, take the long way! NO. 3: STRETCH IN DOORWAYS. Our shoulders and neck can quickly get sore from the amount of time we spend slouching. An easy way to relieve the stress is to press your hands on either side of a door frame, then lean forward as far as you can. If you don’t have a doorway to use, you can try doing shoulder shrugs or neck rolls right at your desk to ease some stress or even just clear your head. 5 Ways to Fit Extra Movement Into Your Day

NO. 4: DO MORE CALF RAISES. One of the easiest exercises to do in public or at home are calf raises. Do this by simply raising your feet high off the ground one at a time. Squats and lunges are also easy to do but may require more flexible clothing than you’re wearing and a space where you can move freely. NO. 5: WALK FOR ALL OF YOUR PHONE CALLS. Sometimes, people start walking naturally while they’re on a phone call. Why not make it an intentional movement every time you take a call? Studies show that walking will keep your body in high gear by encouraging energy and productivity!

Feel Younger While Aging 2 WAYS YOU CAN SLOW THE AGING PROCESS

There are many creams, serums, and diets that claim to have anti-aging benefits, and according to Statista, the anti-aging market is a $58.5-billion industry thanks to these very products. Unfortunately for consumers, these companies are profiting from something that doesn’t even exist! Anti-aging is a myth because it’s impossible to not get older. Companies that promise to “reverse” the signs of aging and turn back time are peddling falsehoods built on a societal desire to prevent aging. However, you can slow the aging process. If you want to live longer, be active, and stay healthier, there are simple ways in which you can help your body stay healthy even as you age. This is as close to “anti-aging” as you can get — and it’s much healthier.

The key is to prevent and fully treat chronic pain. When you live with chronic pain, it’s difficult to do many daily activities. Instead, you become sedentary, gain weight, increase your pain, and, ultimately, cause more stress to your body. This can “age” a body beyond its physical years!

NO. 2: TREAT CHRONIC PAIN — FULLY Seek help from a massage or physical therapist, or rely on a chiropractor’s expertise about the nervous system and alignment. (Dr. Sladic is a chiropractor!) These practices target the root cause of your pain, developing treatment plans designed for your body. Meanwhile, painkillers and surgeries can add more complications if not used properly or effectively. Don’t become a victim of the anti-aging industry’s schemes! Instead, rely on movement and a treatment plan designed to help your body move and avoid pain. Dr. Sladic can do that for you. Learn more and schedule your appointment today by calling 1-877-861-5927.

Dr. Sladic has two medically proven ways to prevent this and treat your pain.

NO. 1: STRETCH EVERY DAY Set a timer for 5–10 minutes and focus on stretching. Work on areas where you may experience the most sensitivity, like your calves or shoulders. This helps your joints and muscles stay limber, firm, and strong. If you do this every day, you could still be touching your toes in your 70s!

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sudoku

Looking for Longevity? Try Brewing a Cup of Coffee!

If you’re someone who can’t even think about starting your morning

without a cup of coffee, a study from Spain just might be for you. An 18-year study of 1,567 adults considered the association between coffee intake and death from cardiovascular

disease, cancer, and natural causes. At the beginning of the study, participants were categorized as non-coffee drinkers, those who drank less than one cup of caffeinated coffee each day, and those who drank more than one cup of joe. The researchers also examined other variables, particularly a participant’s adherence to the Mediterranean diet. (This style of eating has been linked to longevity and good cardiovascular health.) At the end of the study, 317 people died. However, those who drank more caffeinated cups of coffee on a regular basis increased their life spans. In fact, those who drank less than one cup each day increased their longevity by 27% (from death by natural causes), and those who drank more saw that statistic jump to 44% with a 58% lowered risk of dying of cancer. Furthermore, in 2018, researchers at Harvard School of Public Health reported that a study of 500,000 British citizens found those who drank more coffee — regardless of caffeination or style — lowered their risk of dying during a 10-year study. For its part, the compounds in coffee make it a healthy choice. It’s rich in antioxidants, which can prevent cancer or heart disease, and some studies found that coffee beverages can lower a person’s rate of depression by 20%! Given what we know about the link between mental and physical health, that connection can have a powerful effect on your well-being. Furthermore, coffee is composed of polyphenols, which are organic compounds found in many other plants. (Remember, coffee is a bean!) These can improve digestion, reduce blood- related incidents, and improve cognitive function. Pro Tip: Keep coffee healthy by avoiding sugary additives! Try enjoying coffee naturally or mix in a teaspoon of natural honey or oat milk for a healthier, creamier beverage. While coffee shouldn’t replace fruits, vegetables, and other essential sources of nutrients, coffee can be a powerful addition to your healthy eating routine. For more tips, or to set up a meal plan designed for your needs, consult with Dr. Sladic today. Call 1-877-861-5927 to get started!

SOLUTION ON PG. 4

ONE-PAN APPLE CIDER CHICKEN

Inspired by WellPlated.com

Ingredients

• 4 tsp olive oil, divided • 3 sweet apples, cut into 1/2-inch slices • 2 tsp fresh rosemary, chopped, plus more for garnish

• 1 1/2 lbs boneless, skinless chicken thighs • 1 tsp salt, divided • 1/2 tsp black pepper, divided

• 1/2 cup apple cider • 2 tsp Dijon mustard

Directions

1. Sprinkle chicken with 1/2 tsp salt and 1/4 tsp pepper. Set aside. 2. In a small bowl, combine apple cider and mustard. Set aside. 3. In a large skillet over medium heat, warm 2 tsp olive oil. When shimmering, add chicken thighs top-side down. Cook for 4 minutes, then flip and cook for 4 more minutes. Transfer to a plate and cover with foil. Wipe the skillet clean. 4. Heat the remaining oil in the skillet, then add sliced apples, remaining salt and pepper, and rosemary. Cook for 5 minutes. 5. Return the chicken to the skillet and add apple cider-mustard mixture. Cook for 5 minutes, then serve sprinkled with rosemary!

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SOLUTION

DRSLADIC.COM

INSIDE THIS ISSUE

1. Dr. Sladic’s 3 Steps to Self-Improvement Success

2. 5 Ways to Keep Yourself Moving

2 Proven Ways to Slow the Aging Process

3. One-Pan Apple Cider Chicken

Proof That Coffee Helps You Live Longer

4. Get a Jump on Winter Blues With Fall Exercise

GET A JUMP ON WINTER BLUES And Exercise Through the Fall

Less sunlight can have a negative impact on your mental well-being, and as you head into the darker, chillier months, worsening weather and shorter days can make staying in shape more of a chore than a joy. But that doesn’t mean you’re powerless. With a few tricks, you can thrive through the cold season.

Finding ways to stay active while cooped up inside has never been easier. Thanks to the pandemic, online exercise courses, at-home workouts, and remote Zumba classes grew in popularity and are still going strong. If you embraced these for your summer workouts to avoid the heat, you can continue that routine this fall and winter and keep up your exercise, mixing it up if one course gets stale. Similarly, winter provides a great time to focus on a new type of fitness goal, like building muscle in an indoor facility or taking martial arts classes at the gym. It doesn’t matter what you do; what matters is that you do it. Stay active! While it’s a bummer that you can’t go trail running or biking, any exercise is better than none. And don’t wait to get started: Add that “winter workout” into your weekly routine now. Not only will it help make the transition a little easier when you can’t go for your morning run, but also, if you’re trying a new sport, activity, or exercise, it gives you a buffer in case you decide it’s not for you after all. Don’t let bad weather or fewer daylight hours be an excuse for less exercise. Your brain will thank you, and who knows? You might actually have fun too!

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