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

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.

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

Determinants of Health #9 Mental-Emotional

Specializing in women’s health has given me a huge appreciation for the connections between what we consider separate aspects of health: physical, mental, emotional, spiritual, relational, etc. 2020 has given us all a crash course in how these facets interact.

Being able to speak openly about mental health is a shift that we are still making as a culture. It is important to not only de-stigmatize mental health challenges but also open up and welcome these (sometimes tough) conversations. A 2015 study from the journal “Current Psychiatry Reports” states that “Of those dying by suicide, approximately 45% will have seen their primary care provider within the month before their death, while only 20% will have seen a mental health professional in that period.”

This is a tragic statistic because it highlights how we medical professionals need to be asking the right questions. When someone sees me I always inquire as to their mental-emotional wellness. I also strive to create an open and non-judgmental environment where patients feel they can open up about their inner feelings. Great growth can come from the dark times we face if we are able to reach out for help to work through them.

I am here to have those tough conversations. I am here to help you decipher the symptoms you are experiencing. Many women are deeply in touch with the connection between their mental health and their physical well-being. Trust your gut and always seek out a practitioner who is going to partner with you to get the answers you need.

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 #mentalhealth #womenshealth

Determinants of Health #8 Cycles

Cycles are something that we get accustomed to and forget about. There are various types of cycles that we all experience as humans. The daily cycle of light and dark, the seasonal cycles and a woman’s monthly menstrual cycle are the most prominent examples. Nature (and we are part of nature) comes and goes in waves.

When we honor these cycles, we function optimally as we are working with nature. Many of us tend to be more productive in the summer months with longer days and warmer weather. Then we slow down in the winter. If we try to go at the same speed all year long, we risk burnout. The same can be said for the monthly menstrual cycle. Many women feel the urge to slow down during her period as the body is going through major shifts. This occurs again during pregnancy and menopause. Many men also experience what is being called “andropause” where they “shift gears” in mid-life.

This is not to say that we all have the same rhythms. Some people feel very energized around the full moon and some people feel more tired at this time. Some people function best in the morning and others are night owls. Do you have a season where you feel most productive? Or a time of day where you are most energized? Tap into these cycles to learn more about your body and your health. Plan big projects during your productive times and schedule rest when you are in a natural downswing. Nature has much to teach us if we are willing to listen.

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 #Cycles #rhythm #mooncycle #seasons #womenshealth