Natural Solutions - January 2021

Natural Solutions - January 2021

healthy living

DRSladic.com

January 2021

What YOU Can Do TO ACHIEVE YOUR GOALS IN 2021 L ast month, I implored you to find your community. I still believe that the values of the Christmas season, the ones that ask us to practice peace and goodwill toward others, are powerful tools for us to use throughout the remainder of the year as we tackle new goals. It’s the support we find from our friends, family, and wellness professionals like me that motivates us to continue with our goals.

This is a practice I readily follow because I actually don’t make any New Year’s resolutions. Instead, I approach my goals in 8-to-12-week chunks. I write down a tangible goal I want to achieve and the steps to get there, and then I get to work. In the end, it either becomes a habit that I continue, or I find that I have to adjust and try something new. That’s another important part of goal-setting. Once you recognize that you will fail in some moments and succeed in others, you can be flexible during the times when you fall short. Learn from it and move on. The other key is to continue working toward your goals. This is why it’s so important to start with small, easy goals and build to more challenging achievements. Let’s go back to this idea of starting a fitness routine. If you haven’t been physically active in a long time, and you’re unsure how to start without going to the gym, begin small. Promise yourself that you will do 12 squats each day for eight weeks. After eight weeks, bump that up to 24 squats. Keep going, and soon you’ll find that exercise becomes a daily habit and that consistency is fueling your body. The person who opts for squats at home on a consistent basis is far better than the gym rat who found a trainer and has an inconsistent attendance rate. Writing down your goals, fitting them into your schedule, and being consistent are going to be your best methods for accomplishing your goals, but you don’t have to attack them alone. I’m here to offer you the support you need to find routines and eating plans that will work for you, while determining the physical limitations, like food sensitivities, that may be standing in your way. Get started by calling me today at 877-861-5927 for a free phone consultation.

This month, I want to encourage you to look inside yourself. Are you doing all you can to ensure your goals are successful? How can you improve? Let’s start with the goals you made. You must write these down. This creates a tangible item for you to achieve, rather than it simply being a passing thought.

Then, ensure you have created goals that are realistic for the lifestyle you live now and that you can build off these achievements in the future. You don’t have to build Rome in this one year! You have to take your goals one step at a time because if they are too big, it will be impossible to achieve your goals. For example, if you want to start a new workout routine, promising yourself that you will exercise six days each week for one hour is unrealistic. That’s a big commitment for even the most seasoned fitness enthusiast. Instead, start small. Add one walk to your day or challenge yourself to work out for 30 minutes four times each week. As you start to improve and the habit becomes easier, you can gradually build off of what you’ve established. This makes attaining bigger goals possible. I’m hosting another live conference call this month at 8 p.m. EST Tuesday, Jan. 19. This is your opportunity to have your questions and concerns about your wellness, health, lifestyle, and habits answered. Simply call 1-712-432-8773 and enter 25555 to get started on the right path toward your goals in 2021. Start the New Year Off Right!

Good luck, and Happy New Year!

–Dr. Tom Sladic

DRSLADIC.COM

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Are You Up for a Challenge?

Everyone’s done it. We’ve rung in the new year on the promise that this is our year to get healthy. We’re going to finally lose the weight, eat healthier, and feel better than ever. Sadly, many of us fail at this endeavor every single year . Let’s make 2021 different! Work toward your wellness goals by trying monthly challenges. These challenges allow you to focus on one area of your wellness each month, which will ultimately ensure you create sustainable habits. Here are three challenges to get you started! JANUARY: STEP UP Getting extra steps in during the day is the quickest way to introduce more activity into your life. Start easy and just track your regular steps for one week. Then, set a goal to get 1,000 more steps than that in the following week and build from there. Keep going until you’re regularly hitting a number that is at least 5,000 steps beyond your baseline! (If you don’t have an Apple Watch, Fitbit, or other fitness tracking device, find an old-fashioned pedometer and get to work!)

FEBRUARY: DRINK UP Tracking your water intake and challenging yourself to drink more can help you feel more energized and make progress on your other goals. Start by calculating how much water you need to consume. Experts suggest taking your body weight, dividing it by two, and drinking that many ounces of water each day. (For example, a person who weighs 150 pounds should drink 75 ounces of water.) Can you drink that much water each day for 30 days? If not, drink more each day throughout the month until you reach your goal. Give it a shot. We guarantee you’ll have more energy! MARCH: BULK UP Choose one area of your body to focus on this month. Want to improve your arm strength? Work your way up from five to 50 pushups throughout the month. Follow the same formula with squats if you want to focus on your legs. Or, try planking to strengthen your core. Start the month by holding the plank for 30 seconds and work your way up to 2–3 minutes! As you progress in each challenge, you’ll notice significant improvement. For the best results, rest whatever area of your body you’re focusing on during your regular exercise routine. (That’s how muscle grows!)

Good Bones

BONE BROTH IS SIMPLE BUT GREAT FOR YOUR BODY

Perhaps it’s the freezing temperatures or long nights that make January the perfect month for a comforting bowl of soup or a piping hot mug of tea. It’s so perfect, in fact, that January has been named National Soup and Hot Tea Month! Before you reach for your favorite cream-of-whatever recipe or tea bags, we want to offer you a healthy — and just as delicious — alternative: bone broth. Lately, bone broth has grabbed the attention of chefs and nutrition experts alike, both for its rich flavor and great health benefits. It’s made similarly to chicken or beef broth. The bones and connective tissues from animals, such as tendons and joints, are simmered together, and the great nutrients found in bones are steeped into the broth. After a good simmer, the bones are discarded, and the broth is ready to consume or be used in many dishes. The broth is light and tastes similar to beef or chicken broth. Many people, Dr. Sladic included, like to sip on it like tea! Others prefer to use it in soups and pasta sauces, reaping the benefits of both a great tasting broth and its nutrients.

Bone broth is thought to aid in digestion and may help your immune system. Experts also believe it supports bone health, prevents degeneration from aging, and may even help you sleep better. It also includes magnesium for better sleep and phosphorus for growth and repair. So, what makes bone broth so powerful? The secret is in how the bone broth is made! The types of bones that are used can directly correlate to the benefits the consumer sees. For example, fish bones are higher in omega-3s and can have better nutrients than mammal bones for those with thyroid conditions. Meanwhile, connective tissues are thought to benefit those with joint pain. Bone broth is easy to purchase from any major retailer, but you can also connect with local farmers and agricultural communities to collect your own bones. Give it a try this January, and you just might find a new tasty recipe and a food your body will love.

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DRSLADIC.COM

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