Sunday Funday!

The real question in life is not, “What do you do for work?” but rather, “What do you do for fun?”

It’s Sunday! Traditionally a day of rest, my Sunday posts are dedicated to “Vitamin R.” In naturopathic philosophy, Vitamin R means rest, recreation, relaxation and rejuvenation. It is just as essential to good health as deep sleep, exercise, meaningful relationships and healthy food. Each Sunday I post about things that help me rest and rejuvenate. It is very important to cultivate these habits and hobbies. I cannot tell you how many of my patients draw a total blank when I ask them: “What do you do for fun? Or for “you time”? Or as a hobby?” Make sure you have an answer to these questions. 

My “quarantine craft” was to take up Diamond Painting! This slow craft eventually produces beautiful paintings, one small gem at a time. It gives me a break from my busy schedule and lets my mind rest. I found it a delightful way to have a creative endeavor and a little “me time.” Addressing self-care, creativity and mental well-being is just one way that I treat the whole person.

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 15-minute complimentary consultation calls to answer your initial questions. Convenient telehealth appointments are available from the comfort of your own home.

#naturalmedicine #naturopathicmedicine #naturopathicdoctor #healing #drjesskeating #willowcnm #herbalmedicine #willowclinic #functionalmedicine #telehealth #holisticmedicine #healthjourney #foodismedicine #healthylife #health #chiropractic #vitamindR #treatyourself #dayofrest #creativity

Connecting with the divine

As George Michael says, “You got to have faith.”

As humans we all have a deep inner drive to connect with something greater than ourselves. This is even more important in these unprecedented times. What exactly this connection looks like, however, is up to you. I have never been a believer that a rigid dogma is necessary or that everyone must connect with their higher power in the same way.

Connection can be meaningfully found with God, Buddha, Yahweh, Krishna, Allah, Shiva, the Universe, Mother Nature, The One, The Divine, Jesus Christ, holy saints and numerous other options. I am not here to direct anyone’s spiritual path, judge another’s beliefs or even comment on what truths and practices one finds meaningful.

I am here to encourage you to cultivate a relationship with the divine in a meaningful way. Good times come and go, grief visits us all and human endeavors are fleeting. Connecting with something greater than our limited perception of reality gives us a more solid foundation.

As part of my comprehensive intake with patients I ask if they have any spiritual or religious beliefs or practices. Again, this is not to judge or criticize but merely to assess the whole picture of each patient. The naturopathic approach seeks to build a partnership between doctor and patient and address all the determinants of health. This way, you receive the most comprehensive care possible.

How do you perceive the divine? Stretch yourself to deepen that connection or explore new ways of seeing the sacred in every day life. Leave yourself a reminder that you will see each day.

If you are ready to start or revitalize your health journey, you are in the right spot! Check out my website or bio to get in touch. I offer 15-minute complimentary consultation calls to answer your initial questions. Convenient telehealth appointments are available from the comfort of your own home.

 #naturalmedicine #naturopathicmedicine #naturopathicdoctor #healing #drjesskeating #willowcnm #herbalmedicine #willowclinic #telehealth #holisticmedicine #healthjourney #foodismedicine #faith #belief #higherpower

8 ways to prevent breast cancer

1. Maintain a healthy weight – being overweight has been linked to increased breast cancer risk. Manage your weight with both healthy activity & good nutrition. Avoid crash or fad diets.

2. Eat a healthy, varied diet – Cruciferous veggies (broccoli, kale, Brussels sprouts, cauliflower, etc.) help the liver break down hormones like estrogen. Fiber from fruits & veggies help the body bind & eliminate waste. Add healthy fats and protein to balance your diet.

3. Consume alcohol in moderation – alcohol intake has been linked to breast cancer risk. Moderation is defined as less than 1 drink per day for women and less than 2 per day for men.

4. Get regular screening – monthly self-breast exams are a great way to “Get to Know your Girls.” Yearly breast and pelvic exams should be performed by your primary care provider (PCP). After 50, talk to your doctor about getting regular mammograms.

5. Stay active – Exercise promotes cardiovascular fitness, healthy weight and mental well-being. Aim to get at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. You can also get a combination of moderate and vigorous activity. Find physical activity that you enjoy - biking, dancing, swimming, walking, etc.

6. Check in with your hormones - Talk to your doctor about any signs of possible hormonal irregularities. If you have painful, heavy or long periods, fibroids or fibrocystic breasts, you may have too much estrogen. Excess estrogen is connected with some types of breast cancer. Managing your hormones is important for overall health and can decrease your cancer risk.

7. Stay regular – make sure you are having at least one healthy bowel movement every day. Eating a high fiber diet (5-9 servings of veggies, 1-2 servings of fruit) and drinking 60-80 oz of hydrating fluids helps with good bowel health. Constipation can lead to re-absorption of estrogen and cause hormonal imbalances.

8. Manage stress – Stress leads to the release of cortisol, which can disrupt blood sugar, mood and sleep and cause weight gain. Find healthy ways to blow off steam and prioritize self-care. Journaling, guided meditation, time spent alone, crafts and creative endeavors, a relaxing massage, talk therapy, prayer and so many other simple activities can help take your body out of the “fight-or-flight” mode.

Are you looking for a new kind of partnership with your primary care provider? Optimizing your current health and working to prevent disease is what I specialize in. It’s true that an ounce of prevention is worth a pound of cure. Understanding your individual case and taking a patient-centered approach to care is what i do everyday!

If you are looking to start or revitalize your health journey, you are in the right place! 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 #willowcnm #telehealth #holisticmedicine #prevention #breasthealth #wellness #willowclinic

Answers to All Your Acupuncture Questions!

What is Acupuncture?
Acupuncture is a part of TCM (traditional Chinese medicine), which is a holistic system of treating disease and promoting health. Holistic means it assesses the whole patient and does not just focus on isolated symptoms.

TCM has a 2000-year written history but has likely been practiced for over 6000 years. It looks at the energy or qi (pronounced chee) in the body and the various organ systems. Acupuncture points are “energy hubs” located along meridians—lines of energy that connect the different organs.

Acupuncture has sometimes been interpreted by western minds as treating local disorders only. For example, if a patient has knee pain, we may put needles around the knee. While this approach does work, it does not capture the whole potential of TCM. With local points, we create a sort of micro-trauma that causes small amounts of inflammation and encourages the body to have a healing response in that particular area. But rest assured, even if we don’t put needles directly into your area of concern, everything in the body is connected. Acupuncture will frequently treat areas with points far away from the body part in question because of the energetic connection of the meridians.

What can acupuncture help treat?
Acupuncture can help manage a myriad of different concerns including—constipation, diarrhea, menstrual difficulties, infertility, joint pain, difficulty sleeping, anxiety, headaches, mood swings, tight muscles, sinus pressure, Bell’s palsy, nasal congestion, cravings, smoking cessation, fatigue, high blood pressure, etc. There is even promising research looking at using acupuncture to help treat more serious conditions like Parkinson’s, MS and post-stroke rehabilitation. When doing an acupuncture intake, your whole case will be considered because different points can be needled to address different concerns in the same visit.

How many treatments will I need?
This is highly dependent on the nature of your condition, how long you’ve had it, your general health status and frequency of treatment. Some health concerns can be eliminated while others may need ongoing management. Most of my patients notice that the effects of acupuncture tend to accumulate over time. For example, they may feel their anxiety lift after treatment, but the effect only lasts a few days after the first treatment. Then, after each subsequent treatment, the effect lasts longer and longer. It often works this way because we are building up and regulating your qi. TCM practitioners typically recommend 2-3 treatments per week at the beginning of treatment. However, many patients can’t fit that many visits into their busy schedules. But even with only 1 treatment per week, the effects will eventually build up so that treatments can be spread farther apart.

Who is a good patient for acupuncture? 
Anyone with an open mind who is also willing to be a partner in their health journey. I almost never recommend acupuncture as the sole treatment approach. Most people will also benefit from diet/lifestyle interventions as well. Taking an active role in your health is one of the greatest predictors for resolution of health concerns and continued well-being. I take a holistic approach using all the various tools at my disposal – naturopathic medicine, acupuncture and chiropractic medicine. You get the benefit of someone applying a combination of western and eastern wisdom.

If you are ready to start or revitalize your health journey, you are in the right spot! Check out my website or bio to get in touch. I offer 15-minute complimentary consultation calls to answer your initial questions. Telehealth appointments are available at your convenience from the comfort of your own home.

#naturalmedicine #naturopathicmedicine #naturopathicdoctor #healing #botanicalmedicine #drjesskeating #willowcnm #herbalmedicine #willowclinic #functionalmedicine #telehealth #holisticmedicine #healthjourney #wilowcnm #foodismedicine #acupuncture #acu #tcm

Dry skin brushing

What is dry skin brushing? Check out my Facebook page or Instagram for a short video!

Dry skin brushing is a gentle, natural way to support your body’s innate routes of elimination. The body detoxifies by several main mechanisms: the liver sends waste to the intestines, the kidneys send waste to the urine, we breathe out carbon dioxide and the skin also plays a role as an organ of elimination.  

Dry skin brushing supports skin health, lymphatic flow and healthy detox. You simply take a natural, stiff-bristled brush and brush your entire body toward the heart. Press firmly but not hard enough to scratch yourself. Your skin may be slightly pink afterwards. Don’t forget the soles of your feet! 

Dry skin brushing increases circulation to the skin, removes dead skin cells and opens the pores. It is best done before a shower. 

How often should you dry skin brush? You can do it once a week, once a month or as part of a periodic detox. I like to encourage patients to do a cleanse at least once a year. Dry skin brushing is a quick and simple way to improve your skincare routine and also help support the body’s natural detoxification processes.  

If you are ready to start or revitalize your health journey, you are in the right spot! Check out my website or bio to get in touch. I offer 15-minute complimentary consultation calls to answer your initial questions. Telehealth appointments are available at your convenience from the comfort of your own home. 

#naturalmedicine #naturopathicmedicine #naturopathicdoctor #healing #botanicalmedicine #drjesskeating #willowcnm #herbalmedicine #willowclinic #functionalmedicine #telehealth #holisticmedicine #healthjourney #wilowcnm #foodismedicine #dryskinbrushing #detox #cleanse #skincare 

What is high intensity interval training?

There are many ways to support healthy metabolism. Two major ones that have gotten a lot of attention recently are Intermittent Fasting (IF) and High-Intensity Interval Training (HIIT). The best news is that both of these are relatively simple to do, can be free or cheap to implement and can be used together! Check out my post from Monday about IF.

High-Intensity Interval Training – (HIIT) involves a short workout alternating periods of “work” and “rest” or high and low intensity. This may be done with just about any activity – weights, kettle bells, jump squats, jumping jacks, any type of cardio (running, biking, swimming), etc.  Most HIIT workouts last between 4 and 20 minutes. Many cardio cycles involve 30 seconds of high effort and 30 seconds of rest (or light effort) – commonly done by alternating sprinting and jogging or cycling hard and then lightly. HIIT can also involve doing an exercise like jumping jacks for 45 seconds followed by 15 seconds of rest. One style of HIIT called Tabata involves 20 seconds of work and 10 seconds of rest for a duration of only 4 minutes.

HIIT has garnered a lot of scientific study recently and has many proven benefits. HIIT is great for busy individuals because you can get the same benefit of a moderate-intensity 60-minute cardio session with a HIIT cardio session of only 20 minutes. Short sessions are much easier to fit into our busy schedules. HIIT may even be better at targeting fat cells than doing a traditional or “steady state” cardio session. HIIT can be done in the gym or at home and requires little to no special equipment. HIIT principles can be applied to any type of exercise to prevent boredom with your routine.

HIIT and IF are a great combination to boost metabolism and fuel healthy weight loss. Eating a healthy diet is also crucial to maintaining a healthy weight. If you are ready to start or revitalize your health journey, you are in the right spot! Check out my website in my “about” section to get in touch. I offer 15-minute complimentary consultation calls to answer your initial questions. Telehealth appointments are available at your convenience from the comfort of your own home.

#naturalmedicine #naturopathicmedicine #naturopathicdoctor #healing #botanicalmedicine #drjesskeating #willowcnm #herbalmedicine #willowclinic #functionalmedicine #telehealth #holisticmedicine #healthjourney #willowcnm #intermittentfasting #healthyeating #nutrition #foodismedicine #HIIT #highintensityintervaltraining #exercise

What is chiropractic?

You may be wondering – what does a chiropractor do? Chiropractic doctors are trained to look at the whole person to come up with a comprehensive treatment plan. We aim to prevent and treat disease using natural approaches like spinal adjusting, myofascial release (muscle work), dietary counseling, botanical medicine and high quality supplements. Chiropractors help you re-establish your healthy foundations by partnering with you on your health journey. We do not use drugs or surgery so we are a great choice for anyone who wants an alternative approach to their health concerns.

There is a wide variety of treatment options available to chiropractors depending on what sort of approach they focus on and any additional certifications they hold. Some chiropractors can practice acupuncture (like me!), some treatment pregnant women and children, some utilize a lot of rehab techniques for healing after an injury, some prefer to focus on spinal manipulation while others give more dietary and supplement recommendations. Don’t be surprised if you see a new chiropractic doctor and they have a different approach from what you are used to. It is important to communicate with your doctors what you expect and what you have experienced in the past.

If you are ready to start or revitalize your health journey, you are in the right spot! Check out my website to get in touch. I offer 15-minute complimentary consultation calls to answer your initial questions. Telehealth appointments are available at your convenience from the comfort of your own home.

#naturalmedicine #naturopathicmedicine #naturopathicdoctor #healing #botanicalmedicine #drjesskeating #willowcnm #herbalmedicine #willowclinic #functionalmedicine #telehealth #holisticmedicine #healthjourney #chiropractor #chiropractic #chiropracticmedicine #chiro #foodismedicine

What is intermittent fasting?

Today let’s talk about Intermittent Fasting. I have used this with many of my patients and also on my own health journey. My dedication to this approach comes and goes and I think it is time to get back into a regular rhythm. I typically eat between 9-5 or 10-6 but you can choose whatever 8-hour window works best for your schedule. I find that the first few days I feel some hunger during my fasting window but my body soon gets used to the new food schedule.

 There are many ways to support healthy metabolism. Two major ones that have gotten a lot of attention recently are Intermittent Fasting (IF) and High-Intensity Interval Training (HIIT). The best news is that both of these are relatively simple to do, can be free or cheap to implement and can be used together! Later this week I’ll add a post about HIIT.

Intermittent fasting, or IF, is also referred to as “time-restricted eating.” In it, you choose an 8-hour window each day to eat and then consume no calories the rest of the day. This gives your body an extended fasting period where it has to mobilize resources (burn fat). Over the course of thousands of years, humans never had constant access to food the way we do now. Even just 50 years ago, most people ate three square meals but did not snack throughout the day. Now we commonly eat three meals AND snack through the day. We’ve increased our caloric intake in a time when most of us are more sedentary than ever.

Human beings evolved amazing mechanisms to weather good times and bad times. Our metabolism is such that we store excess calories as fat during times of abundance and can burn those stores to survive periods of famine.  During feast times, insulin stores extra sugar in the blood as fat. Many of our modern meals are carb-rich – essentially flooding the body with quick energy. When the body is overwhelmed with resources it cannot immediately use, it is smart and saves much of those calories for a rainy day. Insulin also impairs cognitive function, which is why many people report feeling more mentally alert while intermittent fasting. During the 16-hour period of fasting, the body has to burn those stored calories as fuel. It releases glucagon – insulin’s hormonal opposite – which mobilizes fat in the body.  

Intermittent fasting can be effective even if only utilized 5 days out of the week. Many patients still have great results and can ease their time restriction on the weekend. It’s still a good goal to eat during a 12-hour window on your “off” days. It is helpful to ease into intermittent fasting. Start with a 12-hour fasting window and every day or two add an hour to work up to a 16-hour window over the course of 1-2 weeks. If you are a brittle diabetic, pregnant, under 16, over 70, have chronic kidney disease, gout, chronic heart disease or a history of eating disorders, this is likely not a good eating strategy for you. These patients must consult a healthcare provider before starting IF.

HIIT and IF are a great combination to boost metabolism and fuel healthy weight loss. Eating a healthy diet is also crucial to supporting healthy metabolism. If you are ready to start or revitalize your health journey, you are in the right spot! Check out my website to get in touch. I offer 15-minute complimentary consultation calls to answer your initial questions. Telehealth appointments are available at your convenience from the comfort of your own home.

#naturalmedicine #naturopathicmedicine #naturopathicdoctor #healing #botanicalmedicine #drjesskeating #willowcnm #herbalmedicine #willowclinic #functionalmedicine #telehealth #holisticmedicine #healthjourney #willowcnm #intermittentfasting #healthyeating #nutrition #foodismedicine #HIIT

Air Fryer run-down!

Check out my instagram or Willow Clinic Facebook Page for a short video that outlines some of the health benefits of using an air fryer. These include 50 to 70% fewer calories, significantly reduced fat content and even reduction of cancer-causing chemicals.

You can cook veggies, pizza, meat, chicken, fries, onion rings, be creative!

You may want to skip the fish however. Research suggests that this cooking method can destroy some of the healthy omega-3 fatty acids found in fish.

I can’t wait to try out this new, convenient and healthy cooking option for me and my family!

If you are looking for a fresh start on your health journey and want to partner with me - check out the “Contact” tab on my website. I offer free 15 minute consultation calls to answer your questions. Telehealth visits are available from the comfort of your own home!

#drjesskeating #health #healthylifestyle #naturopathicmedicine #naturopathicdoctor #naturalmedicine #holisticmedicine #healthjourney #willowclinic #willowcnm #airfryer #healthylife #healthychoices

What's up with vitamin D?

It’s Winter! Or close enough in the Midwest. This crucial vitamin gets a LOT of attention and it is certainly well-deserved. Vitamin D actually acts as a hormone in the body, entering every cell and producing a wide array of effects. Vitamin D is a very important regulator of the immune system and may even be involved in helping to prevent autoimmune disorders. Vitamin D also helps your body absorb calcium, which is vital for bone health. Vitamin D plays a key role in regulating mood, which is why it has been implicated as part of the cause of seasonal affective disorder (SAD). Recent research also suggests that vitamin D can help improve blood sugar control in type 2 diabetics.

Given how important Vitamin D is and the impending winter, now is the perfect time to figure out if you are getting enough Vitamin D. Vitamin D is found in few foods - liver, certain mushrooms, oily fish, egg yolks, red meat as well as fortified juices, milk and cereal. During the winter months, it can be hard to get enough Vitamin D from food alone.

How much vitamin D is enough? That depends on if you are deficient or not, your body size, skin color and where you live in the country. Make sure to get your vitamin D levels checked before supplementing and work with a holistic healthcare provider to find a high quality supplement of D3. D3 is the active form of vitamin D and is generally considered superior to supplementing with D2. Vitamin D is known as the “sunshine vitamin” because the body can synthesize its own Vitamin D from sunlight! However, this process depends on season, location and skin color.

If you have more questions about vitamin D or would like to work with me on your health journey, feel free to reach out. I have convenient telemedicine visits available! I also offer complimentary 15-minute introduction calls to answer any questions you have.

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