Setting SMART goals

Happy New Year! Check out my latest Instagram video about setting goals.

Setting goals is important. Personally, I think using the new year as a time to reflect and plan for the year to come is a great idea. The new year is symbolically a very powerful time as it represents a natural new beginning.

But whether you are setting them at New Year’s or any other time, remember the acronym, SMART.

S. Goals need to be specific. They have to be clearly defined. It’s not enough to say “I’m going to get more exercise in 2023.” You need to be specific about what that means. Try instead “I am going to get 150 minutes of moderate exercise every week” (which happens to be what the CDC recommends for adults.)

M. Goals need to be measurable. Have an objective way to track your goal. Instead of saying “I’m going to drink more water in 2023,” instead quantify what exactly you mean. "I am going to drink 80-100 oz of water each day” is usually a good place to start for most adults.

A. Goals must be attainable. Choose a goal that is realistic for your situation. Some people run marathons, I am not one of those people. An attainable goal needs to be doable given my situation, schedule, resources and physical abilities. For example, “I will go for a 20-minute walk at least 4 days per week.”

R. Goals should be relevant to the larger goal you are working towards. If you are focused on improving your health, managing your weight and getting better sleep then make goals that help you achieve those broader objectives. Making a goal about saving $100 each month is not relevant to your larger aim in getting healthier.

T. Goals must be time-bound. Goals should have an endpoint to assess if you have succeeded. This can also help break up a large goal into smaller ones. If you have saving for a big trip, instead of saying “I will save $8,000”, instead say “I will save $1000 this month.” Or even, “I will put $250 into my savings account this week.” The second benefit of having a time component is that it allows you to assess your progress and adjust your goal as you go along. So if I set a health and fitness goal for the whole year, I may get discouraged or distracted. Start with a portion of the year. “I will go to the gym 3 days per week for the next 2 months.” At the end of that time, you can assess if you succeeded or not and adjust your goal accordingly. This also allows your goal to vary with different seasons and circumstances. I can say personally it’s much easier to get outside and walk in the summer than doing it in the winter. So my fitness goals may vary depending on the season.

Are you setting any goals for 2023? Share below!

I’m here to help you meet your health goals in 2023! I offer free 15-minute consultation calls to answer your questions about natural medicine, my background and how I help patients achieve great health!

#naturalmedicine #naturopathicmedicine #healing #drjesskeating #willowclinic #telehealth #holisticmedicine #healthjourney #foodismedicine #momjourney #chicagoland   #integrativemedicine #PregnantLife #momlife #NewYears2023 #NewYearsResolution #SMARTGoals #GoalSetting #Lombard

Let's talk about thyroid hormones

Head over to Instagram @drjesskeating or Facebook Willow Clinic of Natural Medicine to see my latest video about testing for thyroid disease.

Here is some basic info:

A lot of thyroid disease gets missed with a basic panel – TSH and Free T4. If someone has symptoms of low thyroid – difficulty losing weight, fatigue, menstrual changes, hair loss, brittle nails, dry skin, poor digestion – I will run a comprehensive thyroid panel including TSH, Free T4, Free T3, Total T4, Total T3, reverse T3, TPO antibodies, Thyroglobulin antibodies and iodine.

High thyroid function looks the opposite but can still be problematic – menstrual issues, weight loss, rapid heart rate, irritability, GI upset, reproductive issues. In addition to the above labs, TSI antibodies can also be run.

It is very important to get a proper diagnosis if you suspect you have a thyroid condition. Unfortunately, the basic labs miss a lot of early or subclinical disease and then patients continue to suffer without answers. If you feel like something is off, talk to your doctor. If you are not getting answers, keep asking or get a second opinion. I highly recommend finding a holistic practitioner like a naturopathic doctor, functional medicine doctor or other qualified healthcare provider who will take your concerns seriously. Remember, I am here to help! Drop any questions below!

#naturalmedicine #naturopathicmedicine #healing #drjesskeating #willowclinic #telehealth #holisticmedicine #healthjourney #foodismedicine #momjourney  #parenthood #chicagoland #integrativemedicine #MomLife #mealprep  #SheIsYouMag #GlenEllyn #Glenellynmomsvillage #healthgoals #HealthyLife #Lombard #HealthyLifeTip #WeeklyHealthTip #YearlyLabs #FunctionalMedicine #ThyroidDisease #Autoimmunity #Hashimoto’s #ThyroidLabs

The Imitation Meat Movement

Here is a new article at She Is You where I wade into the controversy regarding meat vs. imitation meat products.

Basically, like all things, the proof is in the pudding. There are plenty of ways to make healthy meat alternatives and plenty of unhealthy Franken-meats. Some animal products are beneficial for health and some are detrimental. Sorry to disappoint anyone looking for an extreme argument here but health usually lives in the details.

I am an unashamed carnivore but I understand that not everyone needs or wants to eat meat. My issue is when either side tries to demonize the other. You can be a vegan and still be healthy but there are unique things you need to be aware of with this dietary approach. The same goes for vegetarians and omnivores - folks who eat a varied diet (which most of us are).

“You are what you eat.” Yes, very much so. But you are also whatever you are eating has eaten. I know, it’s a mouthful. If the burger you are consuming was fed grass, as cows are evolutionarily designed to eat, it will be higher quality meat than a cow fed grains. Just like with humans, grains tend to be more inflammatory, greens tend to be anti-inflammatory. So, chickens, pigs, turkey, bison, beef, venison, seafood, etc. that is eating the diet they are designed to consume and living in favorable conditions are better than animals that are eating junk or living in terrible conditions. Even some farm-raised fish are fed grains and this is not what they were meant to eat.

The same principle applies to imitation meats. Some of these Franken-meats contain upwards of 15-18 ingredients! We have all heard that eating food with fewer ingredients tends to mean less industrial processing of our food, which is a good thing. This is very different from a home-made black bean patty that might be made only with oil, egg, beans, breadcrumbs and spices. 5 ingredients, much better. As with so much in health, there are healthy versions, in-between options and downright junk food.

My final point about comparing meat and non-meat options is the nutritional comparison is often not perfect. Meat is the absolute best source for iron, B12 and cholesterol and also a great source of folate and protein. Vegans in particular have to be very conscientious about consuming enough cholesterol, iron, and B12 because non-meat sources of these ingredients are much rarer and the form of iron in plants is not as readily useable by the body compared to the form found in animals.

So if you love the occasional Beyond or Impossible Burger, it’s probably not going to derail your health journey. But just swapping a Whopper for an Impossible Whopper does not necessarily make you healthier. Always consider the health of the food you are consuming as well as the level of processing, read ingredient labels and strive to be an informed consumer.

Midsummer check-in: Too much fun in the sun?

You can find my most recent article for She is You HERE.

Here you are - enjoying your summer, going to concerts, spending time at the beach, BBQing with friends - life is good. What could go wrong? Well, since you asked, there are several risks of indulging in too much fun in the sun this summer. I understand that you’re trying to squeeze the last ounce of summer out of August but make sure to be aware of these dangers.

1. Dehydration is one of the most common summer ailments. When you are out in the sun, especially if you are physically active, your sweat may evaporate before you even feel it so you may not be aware of how much fluid you are losing. Sometimes we forget to pack enough fluids for a long day or we are drinking caffeinated beverages that are not as hydrating (caffeine is a diuretic). One way to gauge fluid intake is to shoot for getting half your body weight in ounces each day plus extra for physical activity. So for a 180-pound person, that means 90 ounces of fluids plus an additional 8 oz for every 30 minutes of activity in the sun. Drink hydrating fluids like water, fizzy drinks (LaCroix, Aha, Spindrift, etc), lemonade, herbal tea, and it’s a good idea to have some electrolyte mix to replenish lost minerals. Here are the CDC guidelines for hydration and water intake.

2. Sunburn. The classic nemesis of sun-worshippers. Stay too long and pay the price. A very bad sunburn can really ruin a vacation and even put you in the hospital. Johns Hopkins notes that “…multiple sunburns cause premature aging and can lead to skin cancer.” Make sure to apply sunscreen multiple times per day especially after being in the water or sweating. Avoid the sun between 10 am and 2 pm when it is strongest and make sure to plan ahead with a beach umbrella or shady spot to escape the rays. If you do get sunburned, use a cooling gel like aloe vera and avoid applying moisturizer as the latter can trap heat in the skin.

3. High blood pressure. This is a very common condition that can actually be worsened by two of our summer pleasures - sun and alcohol. Of particular concern is consuming alcohol while spending time in the sun. Mayo Clinic warns: “Having more than three drinks in one sitting temporarily raises your blood pressure, but repeated binge drinking can lead to long-term increases.” If you are imbibing during your summer days, make sure to consume at least 8 oz of water for every drink you consume to stay hydrated.

4. Heat injury: The three types range from most mild to most severe: heat cramps, heat exhaustion and heat stroke. All three involve increased body temperature and a loss of regulation of fluids and temperature. Mayo Clinic warns that heatstroke can result in organ damage and death. Symptoms include Symptoms include nausea, flushed skin, rapid breathing, increased heart rate, high body temperature and confusion.

There are many ways to prevent these common summer ailments: come prepared, bring lots of fluids, take breaks from the sun, apply sunscreen often and alternate water if you are consuming other beverages (pop, coffee, alcohol). Keep yourself healthy so you can keep enjoying summer!

THE LONG TERM EFFECTS OF HIGH FRUCTOSE CORN SYRUP ON YOUR LIVER

New She is You article dropped on June 10th!

High Fructose Corn Syrup (HFCS) is a cheap sweetener that has serious ramifications for our health. It contains a higher amount of fructose than occurs naturally in foods. This influx of fructose taxes the liver as it is the only tissue that can process fructose. This can lead to fatty liver, obesity, heart disease, diabetes and metabolic dysfunction according to the National Institutes of Health.

A previous article of mine reported that Americans consume too much sugar. This article discusses that we also consume too much HFCS. According to the Illinois Farm Bureau: “In 2009, the average American consumed about 35.7 pounds of high-fructose corn syrup.”

Fatty liver is a serious disease whose major causes are alcohol consumption and consuming excess sugars. An article from Harvard Health discusses that early fatty liver can be reversed with lifestyle changes but if left to progress, can result in scarring (cirrhosis) of the liver.

If you want to see the specific biochemical process that occurs in the liver when you consume HFCS, check it out here. But the takeaway remains - avoiding HFCS is a great decision for your health!

She is you Articles

I have two more articles up at She is You! Check it out here.

Topic is: HOLIDAY FAVORITES REMIX: SIMPLE SWAPS FOR HEALTHY HOLIDAY RECIPES

And HERE. Topic: KEEPING SYSTEMATIC INFLAMMATION AT BAY DURING THE HOLIDAYS

In January, the She is You community is doing a group program called “Better Year, Best You!” We will have guidance on revitalizing your career path, relationships, mental well-being and health journey! Joining with a group of motivated women to make positive change is a perfect way to kick off 2021! Check out the website in the coming weeks for further details.

Determinants of Health #13 Inborn factors

We have come to the end of our series investigating the naturopathic determinants of health. Ironically, this brings us all the way to the beginning of life. Each of us is born into a unique environment with an individual genetic code, which is modified by epigenetic factors. If that sounds like gibberish, let me clarify. We inherit genes from our parents but just because you have a particular gene does not mean it is “activated.” There are ways to turn on and off genes to determine which of them are expressed. This is the new field of epigenetics.

Beyond the genes, or hardware, there are many factors that we consider “inborn.” Birth order is one of them (first, last, in the middle), maternal health plays a role in baby health, genetic factors and the circumstances during your birth. Was it an uncomplicated birth, vaginal or C-section, simple or traumatic? How old was your mother when you were born? How many siblings do you have? All of these factors can impact your health.

For a deeper level of this concept, consider this: You as an egg existed in your mother when she was a baby in her mother’s womb! All of a woman’s eggs develop during gestation, which means the egg that would become you was also influenced by the health of your maternal grandmother during her pregnancy with your mother. This always blows my mind as it demonstrates an inter-generational model of health.

None of this is meant to be fatalistic – suggesting that you are doomed by your genetics. Rather these are just several more factors that play a role in determining the big picture that is you. Knowledge is power and the more we know, the better we can provide you a path toward excellent health.

Naturopathic doctors take a comprehensive look at your health. We ask about the many factors that influence health, which we term “The determinants of health.” Taking a patient-centered approach lets us build a comprehensive plan to help patients achieve their health goals.

Are you looking for a new kind of partnership with your primary care provider? If you are ready to start or revitalize your health journey, you are in the right spot! Check out my bio to get in touch. I offer free 15-minute consultation calls to answer your initial questions. Convenient telehealth appointments are available from the comfort of your own home.

#naturalmedicine #naturopathicmedicine #healing #drjesskeating  #willowclinic #telehealth #holisticmedicine #healthjourney #foodismedicine #healthylife #health #genetics #epigenetics #genes #birthstory

Determinants of Health #12 Spirituality and consciousness

Human beings are naturally drawn toward a connection with something greater than ourselves. We seek out the divine, God, Allah, Yah-weh, Buddha, the One, the Universe, our Higher Power, etc. We seek relationship with that which is mysterious.

This relationship is usually very personal and so I do not propose that there is one path that fits every person. I prefer the metaphor that spiritual paths are like different rivers that all lead to the same ocean. I encourage my patients to explore this aspect of their health either in new ways or to dive more deeply into their spiritual or religious traditions.

Connection with the “great Divine” helps to restore perspective and remind us of the bigger picture. As humans, it is easy to forget about “the great mystery” and focus only on the minute details of our daily lives.

How do you connect with a higher power? 

Naturopathic doctors take a comprehensive look at your health. We ask about the many factors that influence health, which we term “The determinants of health.” Taking a patient-centered approach lets us build a comprehensive plan to help patients achieve their health goals.

Are you looking for a new kind of partnership with your primary care provider? If you are ready to start or revitalize your health journey, you are in the right spot! Check out my bio to get in touch. I offer free 15-minute consultation calls to answer your initial questions. Convenient telehealth appointments are available from the comfort of your own home.

#naturalmedicine #naturopathicmedicine #healing #drjesskeating  #willowclinic #telehealth #holisticmedicine #healthjourney #foodismedicine #healthylife #health #spirituality #religion #consciousness #faith

Determinants of Health #11 Past medical history

This topic is pretty straightforward. What happens to us, in part, determines our current health status. This is why doctors inquire as to past surgery, hospitalization, major trauma, etc.

Have you experienced past illnesses, toxic exposures, major surgery? All of these things will play a role in your current health. This is not to say that these factors will determine your health but rather to say that they matter. One reason why naturopathic doctors typically conduct a longer intake visit is so that we can investigate and address all the factors that impact your health.

Naturopathic doctors take a comprehensive look at your health. We ask about the many factors that influence health, which we term “The determinants of health.” Taking a patient-centered approach lets us build a comprehensive plan to help patients achieve their health goals.

Are you looking for a new kind of partnership with your primary care provider? If you are ready to start or revitalize your health journey, you are in the right spot! Check out my bio to get in touch. I offer free 15-minute consultation calls to answer your initial questions. Convenient telehealth appointments are available from the comfort of your own home.

#naturalmedicine #naturopathicmedicine #healing #drjesskeating  #willowclinic #telehealth #holisticmedicine #healthjourney #foodismedicine #healthylife #health #pastmedicalhistory

Determinants of Health #10 Social factors

This is a very large topic and I will briefly touch on its various parts.

Social determinants include large elements like what type of government rules the land, the economic system and access to education and healthcare. It also includes your family structure, connections with the community around you, supportive relationships and the physical environment where you live.

Social determinants can be visualized as the connections you have with your local and larger communities – these can be cultural, family, religious, etc. Do you have parks in your neighborhood, is it safe or high-crime, do you have access to free and fair elections or are you denied political representation?

Social determinants are often much larger than one person can change – such as the structure of the government or healthcare system. However, there are many ways to impact these determinants – civic activism, exercising your rights, reaching out to strengthen community relationships, finding new cultural or religious communities to participate in, voting and petitioning are all ways to engage with the social determinants.

How do you connect with your immediate and larger community (town, state, country?) Are there creative ways you can make changes to optimize your social determinants?

Naturopathic doctors take a comprehensive look at your health. We ask about the many factors that influence health, which we term “The determinants of health.” Taking a patient-centered approach lets us build a comprehensive plan to help patients achieve their health goals.

Are you looking for a new kind of partnership with your primary care provider? If you are ready to start or revitalize your health journey, you are in the right spot! Check out my bio to get in touch. I offer free 15-minute consultation calls to answer your initial questions. Convenient telehealth appointments are available from the comfort of your own home.

#naturalmedicine #naturopathicmedicine #healing #drjesskeating#willowclinic #telehealth #holisticmedicine #healthjourney #foodismedicine #healthylife #health #socialdeterminants #civicengagement #healthcare #community