The Importance of Preventive Health Care: How DPC Can Help

Preventive health care is a proactive approach to maintaining your well-being, preventing illnesses, or catching things before they become serious. This concept is fundamental in achieving long-term wellness and reducing overall healthcare costs. The Direct Primary Care (DPC) model offers a not-so-unique approach (because medicine used to be practiced this way) that capitalizes on an enhanced doctor-patient relationship to provide patients with the personalized tools and support necessary to stay healthy or reverse disease.

Why Preventive Health Care Matters

Preventive health care involves regular check-ups, screenings, immunizations, and lifestyle counseling. By catching potential health issues early, preventive care can:

1. Reduce the Risk of Chronic Diseases: Early intervention with regular exercise, dietary approaches, and early detection can more effectively prevent or modify the risks of conditions like cognitive decline, heart disease, diabetes, and cancer.

2. Lower Healthcare Costs: Preventive care can reduce the need for expensive treatments and hospitalizations by addressing health issues before they escalate.

3. Improve Quality of Life: Regular monitoring and healthy lifestyle choices can lead to better physical and mental health, allowing individuals to enjoy a higher quality of life.

4. Increase Healthspan: As above, guidance on healthy lifestyle choices early on will increase your life's length and quality for a more extended period of time. 

How DPC Enhances Preventive Health Care

Direct Primary Care (DPC) is a patient-centered model that eliminates the barriers typically associated with traditional healthcare systems. Here’s how DPC can help enhance preventive health care:

1. Personalized Care: DPC doctors have fewer patients, allowing them to spend more time with each individual. This personalized approach ensures that preventive care is tailored to each patient's specific needs and risks.

2. Easy Access: With DPC, patients have direct access to their physicians through in-person visits, phone calls, or even virtual consultations. This easy access encourages patients to seek medical advice sooner and participate in preventive care more regularly.

3. Personalized Health Plans: DPC physicians work with patients to develop personalized health plans that include regular check-ups, screenings, and lifestyle modifications.

4. Emphasis on Education: DPC practices often prioritize patient education, empowering individuals to take charge of their health through informed decisions about diet, exercise, and other lifestyle factors.

5. Cost Transparency: DPC operates on a membership model, typically with a flat monthly fee. This transparency eliminates the financial uncertainty of traditional healthcare, making it easier for patients to budget for regular preventive care.

Direct Primary Care helps patients lead healthier, more fulfilling lives by focusing on preventive health care. Investing in regular check-ups, screenings, and a healthy lifestyle can pay off significantly, preventing many serious health issues before they arise. With the personalized, accessible, and cost-effective approach of DPC, achieving and maintaining optimal health has never been more attainable.

Why (non-DPC) Doctor’s Visits Feel Rushed

Why Doctor's Visits Feel Rushed

If you’ve ever felt that your visit to the primary care doctor was rushed, you're not alone. Many patients are frustrated by medical appointments' increasingly brief and impersonal nature. Let's delve into the reasons behind this and what it means for patient care, acknowledging the shared frustration.

Mal-aligned Incentives

In recent years, the healthcare landscape has shifted significantly. Large corporate entities, aka healthcare systems, have bought out many independent practices. These healthcare systems emphasize profitability and efficiency more than patient-centered care. The predominant reimbursement model in the US Healthcare system is “Fee-For-Service”(FFS). This model incentivizes volume (seeing more patients) over the quality of care.  In this model, insurances reimburse for direct care or patient visits. Some systems will counteract this by tacking on additional metrics to incentivize providers to improve “quality of care” (i.e., financially rewarding those who achieve a specific target percentage of patients above predefined metrics annually). The metrics vary yearly, but commonly measured things include the percentages of patients with controlled diabetes, controlled blood pressure, or the percentage of your panel up to date on colon cancer screening.  You may think this sounds good until you consider that a doctor with a panel size of 3000 patients (or more) likely has much less influence on those numbers than expected.  Quality metrics, short patient visits, and large panel sizes are a recipe for failure.  Improving outcomes requires time and trust. 

There is a push to re-align incentives with patient outcomes more comprehensively; however, this, too, has its limitations.    “Value-based care” (VBC) is a newer payment model that incentivizes providers to focus on quality outcomes rather than the quantity of services rendered. In VBC, the emphasis is on the overall health of the patient, rather than the number of visits or procedures. The potential benefits of VBC include improved patient outcomes, reduced healthcare costs, and a shift towards a more patient-centered approach. “The Centers for Medicare and Medicaid Services (CMS) has set a goal to have 100% of all Medicare beneficiaries tied to quality or value by 2030. Yet 40% of Medicare payments are still tied to Fee-for-Service as of 2020.” (Ahmed) Implementing VBC requires significant upfront financial and technology investments. Though it does stand to lower overall healthcare costs, it partially does so by limiting patient choice. Kaiser Permanente is an example of a healthcare system that has implemented VBC.

The Impact on Patients

Most of my patients come from FFS-based systems, so they are accustomed to 15-minute face-to-face visits (regardless of the patient issue) and long appointment wait times.  When I left my healthcare system, I had a panel of 3000 plus patients and a 3-6 mo appointment wait time.  Most appointments are “limited to “ your top 2-3 concerns; otherwise, schedule another appointment. Don’t think about bringing up new or chronic issues during your annual physical either; you get slapped with another co-pay for that visit (which is not always the doctor’s doing). This rushed atmosphere can lead to mistrust, overlooked symptoms, and a feeling of being unheard. It certainly does not leave room for lifestyle counseling and education.

The Impact on Doctors

Systematic time constraints place significant pressure on doctors. Because schedules are booked so far in advance, there are few slots for acute or simple patient visits.  Thus, most doctor schedules are packed with chronic conditions, complex medical cases, or comprehensive physicals. These tight schedules leave little time during the “work day” for paperwork, patient correspondence, and administrative tasks. The result? Work spills over into the evenings and weekends, and despite sacrificing sleep and time with your family, the work never ends.  Doctors in these environments must adapt to becoming cogs in the wheel or face moral injury. 

Lack of Continuity and Personal Connection

Another significant downside of the corporate medicine model is the lack of continuity in care. Patients are effectively not assigned to doctors; they are assigned to an office with a team of doctors and providers. There is certainly room for teams in medicine, however, not at the expense of the doctor-patient relationship. Fragmented care, sparse visits with your doctor, and time constraints lead to a lack of personal connection, making patients feel like just another number. Doctors feel the pain of this, too.  

A Way Forward

Direct primary care and other forms of independent practices are unlikely to meet the primary care needs of the whole population. However, I hope that by pushing the envelope and setting a new standard for primary care—quality over quantity, longer appointment times, and prioritization of the doctor-patient relationships—healthcare systems will have no choice but to change their practices. Maybe, just maybe, more students will choose primary care. 

Perks of a Chosen Family

While biological families play a significant role, chosen families—those friends and companions we select to be part of our lives—offer unique and profound health benefits. Here’s a look at how these cherished relationships positively impact our well-being:

1. Enhanced Emotional Support

Chosen family members often provide a level of emotional support that complements or even surpasses that of biological relatives. They understand us deeply and are there during life's highs and lows, offering empathy, encouragement, and a listening ear. This unwavering support helps reduce stress and promotes emotional stability.

2. Improved Mental Health

The companionship and understanding from a chosen family can significantly improve mental health. These relationships offer a sense of belonging and validation, which are crucial for combating feelings of loneliness, anxiety, and depression. Knowing that we have people who genuinely care for us enhances our overall mental well-being.

3. Increased Life Satisfaction

Having a chosen family can increase our overall life satisfaction. These relationships are built on shared interests, values, and mutual respect, making our interactions more fulfilling. Engaging with our chosen family brings joy, laughter, and a sense of purpose, contributing to a happier and more satisfying life.

4. Stronger Coping Mechanisms

Life's challenges are inevitable, but with a strong chosen family, we can navigate these difficulties more effectively. Chosen family members provide practical help and emotional resilience, whether it’s through advice, companionship, or hands-on assistance. This support system strengthens our ability to cope with stress and adversity.

Conclusion

The health benefits of the chosen family are multifaceted. These relationships offer emotional support, enhance mental health, increase life satisfaction, and bolster our coping mechanisms. In a world where traditional family structures are evolving, nurturing our chosen family is essential for a balanced and healthy life.

So, let’s recognize and celebrate the incredible impact of our chosen families. Reach out to those special people in your life, cherish these bonds, and embrace the profound health benefits they bring.

Finding Purpose: A Key to Health and Well-Being

In the hustle and bustle of daily life, it’s easy to overlook one of the most vital elements of a fulfilling existence: having a sense of purpose. Research shows that a clear sense of purpose can lead to numerous health benefits, including lower stress levels, better sleep, and increased longevity. But what exactly is “PURPOSE,” and how can you find yours?

Understanding Purpose

Purpose is the feeling that your life has meaning and direction. It gets you out of bed in the morning and drives you to pursue your goals. Whether living out your faith, raising a family, excelling in your career, or volunteering for a cause you’re passionate about, purpose gives your life a sense of direction and motivation. Regardless of your purpose, I firmly believe your purpose should involve an act of service to others. 

Health Benefits of Having a Purpose

1. Reduced Stress: Knowing your purpose and worth can help you navigate life’s challenges more resiliently.

2. Improved Mental Health: A strong sense of purpose is linked to lower rates of depression and anxiety.

3. Physical Health: Purposeful individuals enjoy better overall health and are likelier to engage in healthy behaviors.

Finding Your Purpose

1. Self-Reflection: Take time to think about what matters most to you. What are your passions, values, and strengths? Reflect on activities that make you feel energized and fulfilled. Are you currently giving your time and energy to things that you value? Are you presently engaging in activities that leverage your areas of strength?

2. Set Goals: Establish short-term and long-term goals aligning with your strengths, interests, and values. Having clear objectives can provide a roadmap to finding and living your purpose.

3. Explore and Experiment: Don’t be afraid to try new things. Engage in different activities, volunteer, or take up hobbies that interest you. These experiences can help you discover what truly resonates with you. Also, don’t be afraid to let go of things that don’t align with your strengths and values. 

4. Seek Connections: Build relationships with others who share your interests and values. Community and support networks can provide inspiration and motivation on your journey.

5. Reflect and Adjust: Discovering your purpose is often an iterative process. Periodically reassess your goals and activities to align with your evolving strengths, interests, and values.

Remember, your purpose doesn’t have to be grand or life-changing. Even small, everyday actions that align with your values and passions can contribute to a meaningful life. Start your journey to finding purpose today, and enjoy the myriad health benefits that come with it. 

At Seeds of Health, discussions about purpose are as common as blood pressure checks. We know how much this matters to your health and well-being because it matters to us, too.

Cultivate Healthy Eating Habits in Children - Less Junk, More Food

As pediatricians, we understand that parents' choices about their children’s diets profoundly impact their long-term health and well-being. Consuming convenient processed foods is easy in today's fast-paced, overscheduled society. However, the consequences of feeding kids junk (YES, I SAID IT, JUNK) are significant and far-reaching. 

Why Junk Food is Harmful

Junk food, often high in sugar, unhealthy fats, and artificial additives, can lead to a host of health problems. Previously “adult only” problems are appearing in children and young people earlier - conditions like obesity and type 2 diabetes.  We are even seeing issues formerly relegated to late, late adulthood, rearing their ugly heads earlier - coronary artery disease (aka heart disease), stroke, and colon cancer.  In the near term, such poor nutrition can affect a child's mood, energy levels, and cognitive development and thus impact their school performance and overall quality of life as a family.

Influencing Taste Buds for a Lifetime

Perhaps even more important is that early dietary habits shape children's taste preferences long into adulthood. By introducing a variety of healthy foods at a young age, you can influence their taste buds to favor nutritious options over sugary, salty, and fatty foods. Children who grow up eating a balanced diet are more likely to make healthier food choices as adults, reducing their risk of chronic diseases and fostering a better quality of life. Thus making it less likely that they will seek help from a professional like me to help them create new, healthier habits later on.

Steps to Healthier Eating

Here’s the thing, the majority of adults are doing the same thing. For better (hopefully) or worse (all too often), we pass our eating habits and taste preferences onto our children.  While there are outliers and exceptions to the “rule” in many households, they are just that….outliers and exceptions. 

So, what are some simple steps you can take to change the tide?

• Start with Breakfast: If your kiddos eat breakfast, replace sugary cereals, convenient snacks, and sugar-laden baked goods with oatmeal, whole-grain toast, or Greek yogurt topped with fresh fruit. A nutritious breakfast sets the tone for the rest of the day.

• Smart Snacking: Keep healthy snacks available—fruit, sliced veggies (carrots, cucumbers, bell peppers, etc.), cottage cheese, sliced grilled chicken, and simple packaged foods with ingredients you can find in your kitchen, just to name a few ideas. These options provide essential nutrients and help maintain steady energy levels.

• Limit Processed Foods: Processed foods often contain high sugar, salt, and unhealthy fats. If it must come in a package, again, ensure the ingredients can be found in your kitchen, avoid added sugar, and minimize salt.  Preferably, choose whole foods like fresh or frozen produce, lean proteins, and whole grains.

• Educate and Involve Your Kids: Teach children about nutrition and involve them in meal planning and preparation. If this is new to you, bring them along on the journey. This will encourage them to make healthier choices and understand the value of good food.

• Set a Good Example: Children mimic their parents' behaviors. Choosing nutritious foods and maintaining a healthy lifestyle can set a positive example for your kids.

Conclusion

By making mindful choices and prioritizing nutritious foods, you can foster a healthy relationship with food in your children that will benefit them throughout their lives. Remember, as parents and caregivers, you can shape your child's eating habits and overall health. Let's stop feeding our kids junk and start nurturing their bodies and minds with wholesome, nutritious foods.

If your family struggles to incorporate healthy food into their routine, Seeds of Health can help! It’s not about being perfect but about being better. We're here to support you every step of the way to a healthier future for your family.

Seeds of Health - Where Health Meets Care

Break Free from Self-Labeling

For many years, I proudly called myself a runner. The rhythmic pounding of my feet on the pavement was a source of joy and accomplishment. However, over the past decade, I distanced myself from this identity. Somewhere along the way, I labeled myself a non-runner, convincing myself that running was not for me... Although this shift was triggered by the progressive deterioration of my back and knees, it was an unwilling, gradual acceptance that became a self-imposed limitation.

This change in self-perception became starkly apparent during a recent 5k race. My spouse, also formerly a runner, half-heartedly trained for the same race and outperformed me significantly. While impressed, I was also ignited with envy and determination. Moments after the River Bank Run 5k, I decided to reclaim my identity as a runner, not just to beat him but to break free from the limitations I had placed on myself. I signed both of us up for another 5k and set my intention to train with purpose - I would outperform him (or at least perform better).

My experience with running illustrates the dangers and power of self-labeling. By defining ourselves in such rigid terms—runner or non-runner, capable or incapable, healthy or unhealthy—we inadvertently set boundaries limiting our growth. This dichotomous thinking places specific aspirations out of our reach, not because we lack the ability but because we believe we do.

As a doctor, I understand the importance of mental and physical health. Yet, I overlooked how my perception of myself shaped my reality. The label of "non-runner" had become a self-fulfilling prophecy, dictating my actions and eroding my confidence. It wasn't until I challenged this label that I realized the things I loved about running before were still within me, waiting to be experienced again.

Returning to running is more than a quest to outperform my spouse. It's a testament to the importance of challenging the labels we assign ourselves. Doing so opens doors to new possibilities and allows us to rediscover passions we thought were lost. Embracing a growth mindset and abandoning all-or-nothing thinking will enable us to see beyond the binary labels and recognize the fluidity of our abilities and interests.

So, to anyone who has ever confined themselves within the boundaries of self-imposed labels, I urge you to reconsider. Don't let a label define your potential, whether running, drinking more water, cutting out sweets, making time for yourself, or any other pursuit. Break free from the dichotomy and explore the full spectrum of who you can be. You might surprise yourself with what you accomplish.

A Mother’s Day Reflection

This Mother’s Day weekend was a satisfying departure from the norm. As the family planner, I typically orchestrate most gatherings at our home, including Mother’s Day. However, this year, I broke the pattern: no meticulous planning, no pre and post-gathering clean-up. Instead, I packed up our camper and embarked on a spontaneous adventure with my mom and son at a nearby campground.

Camping has been part of my DNA since childhood. My earliest memories of camping were going to a Yogi Bear campground with my Grandparents, mom, and aunts. The memory is faint, but I recall something about a sandbox and possibly a potty accident. (OOPS)  I was the only grandchild at the time. Fast forward a bit; my grandparents often camped with their church friends every summer. They always had a camping trailer but slowly upgraded to bigger and nicer ones. Interestingly, I don’t think I ever saw it inside! Again, I don’t recall many other details about these camping trips, but I remember sitting around a big campfire, eating smores, and singing hymns.  

Since becoming an adult, I have gone on many camping adventures - from a small two-person tent near Arches National Park to a giant-sized family tent and canopy at Michigan state parks with my husband and son, to traveling across the country in an RV with our whole blended family to going on a solo backpacking trip with my 5-year-old last year. Suffice it to say, camping is my happy place. Now that I am reflecting on this small sampling of memories, I understand why. 

I only recently learned that my mother loves camping, too. So I planned this weekend for us, marking the first time we had camped together since my childhood and the first time with her grandson. We sat by the campfire and enjoyed the warmth, fresh air, and sounds of nature. We had simple meals and tasty snacks. My son got dirty and exercised freedom as he navigated the campground independently (much to my mother’s concern 😂). It was peaceful. It was nice.

As a mom (and a perfectionist in general), I find it easy to get caught up trying to make everything flawless and plan out every detail. Sometimes, I get so overwhelmed trying to meet everyone's needs that I have to leave myself feeling depleted. Sound familiar? You don’t even have to be a mom to get caught in this cycle of perpetual exhaustion. Many women (mothers of children or not) feel obligated to do for others at the expense of their well-being. One thing I have learned since starting this practice is that imperfection is better than not doing anything at all. I could have waited for everything to be just right to start Seeds of Health. There’s a pretty good chance it may have never happened. I could have put off doing anything this weekend because I didn’t have the energy to flesh it all out, but then it would not have happened. 

I am so glad that I let go of perfection this weekend. My fondest memories from this were unscripted, unplanned, and completely organic - laughing around the campfire with my mom, playing with my son in the pool, and cherishing the importance of being present and its value in our lives.

I hope you honored the mothers and mother figures in your life this weekend. Most importantly, I hope you stopped to smell the “campfire.” We don’t have to wait for a special occasion to honor the ones we love; we don’t have to wait for an invitation just to be present.

Celebrate Progress: Focusing on What You Want to Expand

One of my favorite habits is meditating in the morning and I have taken a particular liking to “The Daily Jay” Meditation Series. Jay recently shared something that is very fitting for my topic today: "When something good happens we celebrate for a day; when something bad happens we cry for a month." This quote simply characterizes a truth about human nature: we tend to dwell more on the negative than the positive. However, human nature is not really THAT simple. People often neglect to even recognize, let alone celebrate the positive when it happens.  What would happen if you set your intention to celebrate the small victories things with the same vigor that you dwell on tiny set-backs?

Are you someone who frequently fixates on what you haven't achieved, the areas where you have fallen short? How does that make you feel?  Likely you are inadvertently amplifying negativity in your life. It's analogous to watering the weeds instead of the seeds you just planted. Instead, redirect your attention toward your progress to cultivate an environment ripe for growth and success.

At Seeds of Health Direct Primary Care,  we understand the power of positive reinforcement in achieving health and lifestyle goals. That's why we're excited to introduce our new incentive aimed at celebrating your milestones and achievements.

We believe in highlighting the good, the progress made, and the steps taken towards a healthier, happier you. Whether it's shedding 5-10% of your body weight, adopting a consistent exercise routine, or bidding farewell to toxic habits such as alcohol, tobacco, sugar, and processed foods, your health achievement deserve recognition.

To commemorate these victories, we're thrilled to offer customized Yeti Mugs to celebrate patients who achieve significant health milestones or make critical lifestyle changes. These mugs serve as tangible reminders of your progress and determination, encouraging you to continue building on your successes.

So, let's celebrate your journey, your triumphs, and your commitment to a better you. Together, we'll focus on what you want to expand, creating a ripple effect of positivity and transformation in your life.

Cheers to your health and continued success!

• Dr. Angela

The Erosion of Primary Care

In the intricate web of healthcare, primary care stands as the cornerstone, the initial point of contact, and the nurturing hub for individuals seeking medical guidance. Yet, despite its pivotal role, primary care is experiencing a gradual but profound decline, eroding the very essence of what it means to care for patients.

At the heart of this decline lies the devaluation of relationships. In the rush to optimize efficiency and maximize profits, the once sacred bond between patient and primary care provider has been diminished to mere transactions. Patients are reduced to data points, and their ailments are reduced to checkboxes on a form. The pressure to see more patients in less time has overshadowed the art of listening, empathizing, and truly understanding the patient's needs.

Compounding this issue is the commoditization of medical care. Once revered for its holistic approach to health, primary care has been reduced to a conveyor belt of prescriptions and referrals. The focus has shifted from treating the whole person to targeting isolated symptoms. In this system, preventive care takes a back seat to reactionary medicine, with little room for addressing the root causes of illness.

Moreover, primary care has become a gateway to services with higher reimbursement rates. Instead of being a hub for comprehensive care, primary care providers are incentivized to churn out referrals to specialists who command higher fees. This not only fragments the continuity of care but also perpetuates a system where profit drives patient management decisions.

Inadequate time to focus on prevention further exacerbates the problem. Primary care providers are stretched thin, juggling administrative tasks, insurance paperwork, and a never-ending stream of patients. This leaves little room for proactive measures such as lifestyle counseling, health education, and early intervention — all of which are essential for preventing chronic diseases and improving overall well-being.

The current framework incentivizes pill-pushing and metric-driven medicine, where success is measured by meeting quotas rather than fostering meaningful patient outcomes. The true essence of caring for people — listening to their concerns, addressing their needs, and guiding them on their health journey — is lost in this sea of bureaucracy and profit-driven healthcare.

To reclaim the soul of primary care, we must shift our focus back to what truly matters: the patient-provider relationship. We must prioritize time for meaningful interactions, listen, focus on prevention, take the time to coach patients through lifestyle modification and resist the temptation to prioritize profit over people. Only then can we restore primary care to its rightful place as the cornerstone of a compassionate and effective healthcare system.  This is why Direct Primary Care exists! We strive to be the answer to a broken system. 

Feelings. Nothing More than Feelings.

In my work with patients and clients, I find that most folks go about their day avoiding their emotions and seldom ever take a stake in how their feelings influence their day-to-day choices. Feelings influence our decisions by altering our perceptions, attention, memory, reasoning, and problem-solving.  If you don’t think so, consider how your meal choices vary if you feel overwhelmed versus at ease.  How easy is it to start a difficult task when you feel self-conscious versus feeling capable? 

Emotions are not all bad … they serve a necessary role in our survival. The “right” emotions can motivate and push us to do things outside of our comfort zone. Conversely, the “wrong” emotions can make us feel insecure, leading us to unknowingly favor choices that boost feelings of happiness, reward, and satisfaction. 

I find that many people avoid or suppress their emotions, viewing them as a hindrance to decision-making and therefore undesirable.  These individuals incorrectly believe because they do not “feel”, their emotions won’t influence their choices. However, our decisions are informed by our emotional state, whether we know how we feel or not. Emotions condense experience and evaluate it to inform our decision so we can rapidly respond to any situation.  Emotions are communicating with our body and mind often below our level of awareness. This is very useful in life-or-death situations where speed takes precedence over nuance, but otherwise, it leads to misleading blind spots in our thought processes. Certain emotions can become roadblocks on our road to personal and professional growth. Whether it's stress, sadness, boredom, or anxiety, these emotions can trigger unhealthy eating habits and lifestyle choices, ultimately hindering our progress toward our goals - whether it be weight loss, cutting out sugar, or starting a new project.

Using the Feelings Wheel for Emotional Awareness

Enter the feelings wheel—a simple yet powerful tool for identifying and understanding your emotions. By identifying how you feel when you engage in undesired behaviors or avoid taking action, you can better understand how your feelings shape your behavior. You can’t change what you don’t know. Here's how to use the feelings wheel to break free from the cycle of unhealthy choices or lack of action. 

• Identify Your Primary Emotions (Center of the Wheel): What primary emotion(s) are you experiencing when you do (or don’t do) “X”?

• Identify Your Secondary Feelings (Middle & Outer Parts of the Wheel): Primary feelings can trigger secondary feelings. What secondary FEELINGS are you identifying?

• Identify Thoughts: Your Secondary Feelings are primarily based on the THOUGHTS you tell yourself about your situation at hand or the people involved. What thoughts or assumptions are you telling yourself that are triggering your secondary feelings?

• Connect Feelings to Choices:  Once you've identified your feelings, reflect on how they may be influencing your behaviors, particularly around eating and life choices. Are you reaching for comfort food when you're annoyed? Engaging in mindless eating when you're overwhelmed? Recognizing these patterns is the first step toward change.

• Identify Unmet Needs: Negative feelings are often stirred up by unmet needs. Do you have unmet NEEDs or EXPECTATIONS connected to the feelings you’re experiencing? What are they?

• Take Personal Responsibility/Action: What personal responsibility or actions will you take to meet or satisfy these needs?  What choices do you see yourself making/taking to meet your identified need? How do you think your emotions, feelings, and thoughts will be different when you take these steps?

• Identify Your Team: Perhaps you need assistance from another person(s) to meet your need(s). What “reasonable assistance” would you like to request from the other person(s)?  How do you think your emotions, feelings, and thoughts will be different if the other person partners with you to meet your need(s)?

This is a simplification of the overall process that I take clients and patients through. If you are having a hard time conceptualizing this, you are not alone.  Working though feelings can be tough work if you have never considered them before.  However, this tool along with my coaching and guidance has been truly transformative for many. 

Change Your Habits by Becoming Emotionally Aware

Taking control of your behaviors starts with cultivating greater emotional awareness. Rather than allowing your emotions to dictate your actions, you can learn to navigate them mindfully, making choices that align with your health and well-being goals. So, the next time you reach for that bag of chips or skip your workout out of stress or boredom, pause, consult the feelings wheel, and choose a path that empowers you to thrive emotionally and physically. Your body and mind will thank you for it.

If you are not already a client or patient but you want to learn more, email us at info@sohdpc.com to set up a free “Meet & Greet”.

The Hidden Health Costs of Negative Thought Patterns

In the intricate landscape of our minds, thought patterns shape our perceptions, behaviors, and even our health. Negative thought patterns, characterized by persistent pessimism, self-doubt, and catastrophic thinking, can take a toll on both mental and physical health.

Negative thought patterns encompass a range of cognitive distortions, wherein individuals interpret reality through a skewed lens, veering towards negativity and hopelessness. Take, for instance, the phenomenon of "catastrophizing." Someone prone to this pattern might magnify minor setbacks, envisioning them as catastrophic failures, thus perpetuating stress and anxiety. When one thing goes “wrong” it sets off a cascade of thoughts anticipating every possible subsequent negative outcome.  Not only does one have thoughts about all the “bad” things that may unfold, but you experience feelings of anxiety and angst as if they have already happened!

The repercussions of these patterns extend far beyond fleeting feelings of sadness or frustration. Research has linked chronic negative thinking to numerous health issues, including heightened stress levels, weakened immune function, and increased risk of cardiovascular diseases. Moreover, prolonged exposure to negative thoughts can exacerbate mental health conditions such as depression and anxiety, fostering a vicious cycle of despair.

Yet, amidst the gloom, there is hope. Recognizing and challenging negative thought patterns is the first step towards reclaiming mental well-being. Cognitive restructuring, mindfulness practices, and positive affirmations, gratitude can all help disrupt entrenched patterns, fostering a more balanced and resilient mindset.

At Seeds of Health DPC, we understand that many factors influence your health, which is why we take the time to go beneath the surface.  If you struggle with negative thought patterns and believe it is taking a toll on you, consider connecting with a therapist. Listen to my podcast “The Lifestyle MD” for further insights and strategies to deal with issues like this and more. Looking for a new primary care doctor, join Seeds of Health DPC on a journey towards improved health, physical well-being, mental clarity, and vitality.

What’s the Gut got to do with it?

I have noticed increasing numbers of my patients taking greater appreciation of the vital role that our gut health plays in our overall well-being. Far beyond simply aiding digestion, a healthy gut directly influences our physical, mental, and emotional well-being. Let's delve into the remarkable benefits of maintaining a healthy gut and explore practical ways to achieve it.

Physical Well-being

Our gut is home to trillions of microorganisms collectively known as the gut microbiota. These microbes play a crucial role in breaking down food, absorbing nutrients, and supporting our immune system. When our gut microbiota is balanced and diverse, we have healthy digestion, optimal nutrient absorption, and a stronger immune response.

Moreover, a healthy gut can contribute to better weight management. Research suggests that certain strains of gut bacteria may influence metabolism and appetite regulation, potentially reducing the risk of obesity and related diseases.

Mental Clarity and Cognitive Function

Surprisingly, the health of our gut can also impact our mental clarity and cognitive function. The gut-brain axis, an intricate and poorly understood communication network between the gut and the brain, allows for bidirectional signaling. This means that the state of our gut can influence our mood, stress levels, and even cognitive abilities.

Studies have shown that a balanced gut microbiota is associated with reduced symptoms of anxiety, depression, and stress. Furthermore, emerging research suggests a link between gut health and cognitive conditions such as Alzheimer's disease and Parkinson's disease.

Emotional Balance

Our gut is often called our "second brain" due to its extensive network of neurons and neurotransmitters. These gut neurons produce many of the same neurotransmitters found in the brain, including serotonin and dopamine, which play key roles in regulating mood and emotions. In fact, 90-95% of the body’s total serotonin is produced in the gut!! When you understand this, it is clear why maintaining a healthy gut contributes to emotional balance and overall well-being.

How to Keep Your Gut Healthy

So, how can we ensure optimal gut health? Here are some practical tips:

• Eat a Diverse Diet: Consume a wide variety of fruits, vegetables, whole grains, and lean proteins to provide your gut microbiota with various nutrients and fibers.

• Include Probiotics and Fermented Foods: Incorporate probiotic-rich foods such as yogurt, kefir, sauerkraut, and kimchi into your diet to introduce beneficial bacteria to your gut.

• Limit Processed Foods and Sugar: High-sugar and processed foods can disrupt the balance of gut bacteria and contribute to inflammation. Opt for whole, unprocessed foods whenever possible.

• Cultivate Coping Strategies to Reduce Stress: Chronic stress can negatively impact gut health. Practice stress-reducing techniques such as meditation, yoga, or deep breathing exercises to support a healthy gut-brain connection.

• Stay Hydrated: Drink plenty of water throughout the day to maintain hydration and support proper digestion.

All of this brings new meaning to the phrase “follow your gut”.  Interestingly, the same actions necessary to balance your gut are necessary for overall health -  balanced nutrition, stress reduction, and healthy lifestyle choices.  So next time you decide between a sugary beverage or a tall glass of water, go for the water.  Your gut will thank you and you will be thankful that you “followed your gut”.  

The Link Between Gratitude and Weight Management

Maintaining a healthy weight involves a combination of proper nutrition, regular exercise, and lifestyle choices. However, one often overlooked factor that can significantly impact your ability to lose weight or sustain a healthy weight is gratitude. In my previous blog post and recent podcast episode, I shared perspectives on the powerful effects of gratitude on both physical and mental well-being.  In this post, I take a deeper dive into the link between gratitude and weight management.

The Mind-Body Connection

Reiterating what I have shared before, our bodies and minds are intricately connected.  Negative emotions drive bad health outcomes and positive emotions drive good health outcomes. Gratitude, a positive emotion associated with appreciation and thankfulness, leads to improved mood, reduced stress levels, and even enhanced immune function. Come on now… nothing but good can come from that, right?

Stress and Emotional Eating

One of the primary reasons people struggle with weight management is emotional/stress eating. Chronic stress triggers the release of cortisol, the primary stress hormone, whose major job is to increase sugar in the bloodstream. Your body could increase blood sugar by mobilizing stored energy, but it’s so much easier to consume food. Thus, we experience increased appetite and cravings for high-calorie foods. Cultivate a gratitude mindset so that you can curb your stress levels and decrease cravings. 

Mindful Eating

If you can choose your food, prepare whole food or have food prepared for you, you are very fortunate. Having access to food alone is a reason to be grateful.  Count your blessings and express gratitude. This creates a positive association between you and healthy food choices. Be mindful of this gift as you approach eating. When we appreciate the nourishment our bodies receive from food, we are more likely to make healthier choices and savor each bite. Mindful eating allows us to be attuned to hunger and fullness cues, preventing overeating and promoting a balanced diet.

Positive Reinforcement

Embarking on a weight loss journey can be challenging, and setbacks are guaranteed. Gratitude serves as a powerful tool for positive reinforcement. Celebrating small victories and expressing gratitude for progress, no matter how modest can boost motivation and ability to recover from setbacks. This positive mindset fosters a sustainable approach to weight management.

Building Healthy Habits

Gratitude extends beyond the dinner table; it plays a role in building overall healthy habits. Whether it's expressing gratitude for a supportive community, acknowledging the joy of physical activity, or appreciating the body's capabilities, a grateful perspective fosters a holistic approach to well-being.

Practical Tips

• Express gratitude daily: Express gratitude for things large and small throughout the day, including aspects of your health and wellness journey. Consider even keeping a gratitude journal.

• Practice mindful eating: Pay attention to the flavors, textures, and sensations of each bite, fostering a greater connection with your food.

• Surround yourself with positivity: Cultivate a supportive environment that encourages gratitude and reinforces your commitment to a healthy lifestyle. Hang out with folks that engage in the kinds of behaviors you want to adopt or reinforce. 

Conclusion

In the quest for weight management, acknowledging and cultivating gratitude may be the missing piece of the puzzle. By fostering a grateful mindset, individuals can positively influence their emotional well-being, reduce stress-related eating, and build a foundation for sustainable, healthy habits. Embracing gratitude is not just a feel-good practice; it's a powerful tool on the journey to achieving and maintaining a healthy weight.

The Transformative Power of Gratitude

In the hustle and bustle of our daily lives, getting caught up in the whirlwind of stress, deadlines, and responsibilities is easy. However, taking a moment to pause and reflect on the positive aspects of our lives can have a profound impact on our overall well-being. Gratitude, the practice of acknowledging and appreciating the good in our lives, goes beyond just a feel-good sentiment – it has tangible, positive effects on our health.

1. **Stress Reduction:**

Gratitude serves as a powerful antidote to stress. When we focus on the things we are thankful for, our minds shift away from anxiety-inducing thoughts. This mental shift triggers a relaxation response, reducing the production of stress hormones like cortisol. Lower stress levels are associated with many health benefits, including improved heart health and an improved immune system.

2. **Enhanced Mental Health:**

Training your mind to focus on gratitude has been linked to improved mental health outcomes. Regular practice has been shown to reduce symptoms of depression and anxiety, promoting a more positive outlook on life. Gratitude encourages us to savor positive experiences, creating a buffer against negative emotions and promoting emotional resilience.

3. **Better Sleep:**

The calming effects of gratitude extend to the realm of sleep. Expressing gratitude before bedtime has been associated with improved sleep quality and duration. By focusing on the positive aspects of the day, we can silence the racing thoughts that often accompany bedtime, leading to a more restful night's sleep.

4. **Heart Health:**

Gratitude isn't just a mental exercise; it positively impacts our physical health as well. Individuals who regularly practice gratitude may experience lower blood pressure and a reduced risk of heart disease. The connection between a grateful mindset and cardiovascular health underscores the holistic nature of well-being.

5. **Boosted Immunity:**

Gratitude may play a role in strengthening the immune system. Positive emotions associated with gratitude have been linked to increased production of immune-boosting cells and enhanced immune function. A grateful heart may contribute to better overall health and resilience against illnesses.

Incorporating gratitude into our daily routines doesn't require a big commitment; even small, mindful moments of appreciation can make a significant difference. Whether through keeping a gratitude journal, expressing thanks to others, or simply taking a few moments each day to reflect on positive aspects of life, the benefits are tangible and far-reaching. I like to take a moment to express gratitude publicly and privately throughout the day - as part of my morning ritual, at the dinner table with my family, and any time I feel overwhelmed/stressed/discouragement/etc. 

In a world where the pace of life can sometimes feel overwhelming, embracing gratitude becomes a simple yet powerful tool for enhancing our health and well-being. By fostering an attitude of thankfulness, we pave the way for a healthier, happier, and more fulfilling life.

A Lesson from Flowers

In the garden of life, our health is a delicate bloom that requires more than just admiration—it needs nurturing and care. Much like the way we approach flowers, where plucking symbolizes a fleeting interest, loving a flower involves sustained effort, providing it with water and nutrients. This analogy beautifully mirrors our approach to our personal well-being and relationships.

1. Plucking vs. Nurturing:

   If you like a flower you pluck it, if you love a flower you care for it.  Are you plucking away at your health? What about your relationships?  Sustained effort, attention and intention are the ingredients for love, whether for your own well-being or those you care for. 

2. Watering:

    People need water literally and metaphorically - consume nutritious food, drink water daily, exercise 150 min per week, connect with others socially, and serve your purpose. 

3. Sunlight:

   Just as flowers need sunlight to thrive, our well-being benefits from spending time outside in nature. 

4. Community as Fertile Soil:

   Highlighting the role of community in health, we compare fertile soil to a supportive network. Building connections, seeking healthcare guidance, and fostering a sense of belonging contribute to the fertile soil in which our health can grow.

5. Seasons of Change:

   Both flowers and our health go through seasons, and we must adapt or whither away. Aging, injuries, loss, life changes, and unforeseen challenges—the ability to adapt is integral to resilience and maintainane of flourishing health.

Gratefully, our lives are more precious than that of a flower, our health is not just a momentary bloom but a continuous, evolving experience. Let this analogy serve as a reminder to not merely pluck away at life, plant yourself infertile soil, clear the weeds, bask in the sunlight, water daily and thrive.

Seeds of Health DPC is Now Enrolling Patients!

We're thrilled to announce that Seeds of Health Direct Primary Care (DPC) enrollment is officially open! As advocates for personalized and accessible healthcare, Seeds of Health DPC is committed to cultivating a healthier community by putting you at the center of your healthcare journey.

What sets Seeds of Health DPC apart?

1. Direct Access to Your Primary Care Physician: Enjoy unhurried appointments and extended, meaningful conversations with your dedicated primary care physician.

2. Transparent and Affordable Pricing: Say goodbye to hidden fees. With transparent pricing, you'll know exactly what to expect, making healthcare costs straightforward and affordable.

3. Focus on Preventive Care: At Seeds of Health DPC, we believe in the power of preventive care. Our personalized approach aims to keep you healthy by teaching you to cultivate a healthy lifestyle and address concerns before they become major issues.

How to Enroll:

Enrolling with Seeds of Health DPC is simple. Visit the Primary Care Services page on our website www.seedsofhealthdpc.com/memberships and select the enrollment link or email us at drangela@seedsofhealth.com. Take the first step towards a healthier you!

Join us in sowing the Seeds of Health and well-being in our community. Enroll today! Our clinic will be open for services starting February 2024. Check our website and watch for details for the official opening date.

Angela Andrews MD

Owner and Lead Physician

Seeds of Health DPC

Understanding Generational Health

“Generational Health” is a term that refers to the health patterns, behaviors, and risks that are passed down from one generation to the next within families. It acknowledges that our family's health history can significantly impact our own well-being and provides valuable insights into our potential health risks. In this post, I explore the concept of Generational Health.

The Influence of Family Health History

Our family's health history plays a significant role in shaping our health outcomes. It's like a roadmap that can provide clues about what health conditions we may be predisposed to. Here's how it works:

• Genetics: We inherit our genes from our parents, and these genes can influence our susceptibility to certain health conditions. If a particular disease, like diabetes or heart disease, runs in your family, you might be at a higher risk for developing it as well.

• Lifestyle: Families often share similar lifestyle patterns and habits. If your parents, grandparents, or other relatives have certain health behaviors, such as smoking, poor diet, or a sedentary lifestyle, these habits may be passed down to you as well.

• Environmental Factors: Your family's environment can also affect your health. This includes living conditions, access to healthcare, and exposure to environmental toxins (second hand smoke, lead, mold, industrial toxins, violence, etc).

• Cultural and Social Factors: Cultural traditions and social norms within your family can impact your health behaviors and attitudes toward seeking medical care. Also included here are the impacts of institutionalized racism, ageism, and genderism. Chronic stress from learned behaviors, thoughts, beliefs, or experiences is of particular concern when you think about social determinants.

Generational Health in Action

To better understand generational health, consider the following examples:

• Cancer Risk: If your mother and grandmother had breast cancer, you may be at a higher risk for this disease. Regular screenings and early detection become even more crucial. Don't skip mammogram and you may need to start earlier than others.

• Heart Health: A family history of heart disease can indicate a higher risk for you. It's essential to adopt heart-healthy habits, such as a whole food plant-forward diet and regular exercise, to mitigate these risks.

• Mental Health: Mental health conditions can also be passed down through generations. If your parents or siblings have experienced depression or anxiety, it's important to be aware of your own mental health and seek support when needed (maybe even proactively).

Taking Control of Your Generational Health

While your family's health history may set the stage for your health journey, it's essential to remember that you can take proactive steps to manage and improve your well-being. One of my favorite sayings goes like this “Genetics may load the gun, but lifestyle pulls the trigger.”

• Know Your Family History: Gather information about your family's health history to identify potential risks and discuss them with your healthcare provider.

• Adopt Healthy Habits: Make positive lifestyle choices, such as eating a whole food diet, exercising regularly, avoiding smoking and excessive alcohol consumption, managing stress, engaging with your community and spending time in nature.

• Regular Check-ups: Schedule regular check-ups with your healthcare provider to monitor your health and address any concerns promptly. Be proactive.

Conclusion

Generational Health emphasizes the importance of understanding and managing the health patterns and risks that flow through your family. By being aware of your family's health history and making informed choices, you can take control of your well-being and work to break any cycle of poor health that may exist within your family tree. Your health is in your hands, and you have the power to cultivate a healthier future.

Sowing the Seeds of Health

Just as a gardener carefully selects seeds to plant for a bountiful harvest, sharing health knowledge involves passing down valuable insights and practices that can benefit the next generation. These seeds of health include:

• Nutritional wisdom: Modeling and encouraging the consumption of whole foods and teaching the importance of fruits and vegetables, and the impact of various food types on health.

• Fitness and exercise routines: Modeling and involving children, friends and family in your exercise routines; Incorporating physical activity into your family’s lifestyle.

• Mental well-being strategies: Modeling techniques for managing stress, nurturing resilience, and seeking emotional support.

• Preventive healthcare measures: Share information about vaccinations, model getting regular check-ups, and screenings for early disease detection. Regularly schedule them for your dependents.

Nurturing the Seeds

Planting seeds is just the beginning; they also need proper care to grow into healthy plants. Sharing health knowledge is similar in that it requires ongoing support and guidance. This care may involve:

• Role modeling: It always begins with you; set a good example for younger generations by maintaining healthy habits and routines.

• Education: Feed their curiosity, teach younger generations about heritable risk factors and ways to mitigate those risks, and don’t keep health struggles a secret.

• Encouragement: Providing positive reinforcement and support for healthy behaviors, such as eating well, exercising, and seeking medical advice when needed.

Harvesting the Fruits of Good Health

As the seeds of health knowledge begin to grow, they bear fruit in the form of healthier, happier individuals. This fruit is both immediate and long-lasting, resulting in a better quality of life, reduced healthcare costs, and a legacy of generational health.

Passing Down the Wisdom

Just as gardeners save seeds from one season to plant in the next, the sharing of health knowledge perpetuates a cycle of well-being. This wisdom can be passed down through:

• Stories and personal experiences: Sharing anecdotes about health-related challenges, triumphs, and lessons learned.

• Family traditions: Incorporating health practices into family traditions, like an annual 5k walk/run, planning physically active vacations, and teaching healthful cooking practices.

• Ongoing communication: Keeping an open line of communication with younger generations to ensure that the knowledge is continuously transferred.

Conclusion

In the realm of health, sharing knowledge from one generation to the next is a profound and enduring act of love. By sowing these seeds, nurturing them with wisdom and guidance, and reaping the fruits of good health, we can create a lasting legacy of wellness for our descendants. So, let us embrace the role of health gardeners, tending to the seeds of knowledge that will bloom into a healthier future for all.

Embrace the Joy: Top 3 Tips for a Healthy and Happy Holiday Season

'Tis the season to be jolly, and what better way to celebrate than by prioritizing your health and well-being? The holiday season brings joy, laughter, and gatherings with loved ones, but it also comes with its own set of challenges. From tempting treats to hectic schedules, maintaining a healthy lifestyle can be a bit challenging. Fear not! We've got you covered with our top three pieces of advice for a happy and healthy holiday season.

1. Savor the Flavor, Mind the Portions

The holiday season is synonymous with delicious feasts and treats, and it's perfectly okay to indulge a little. The key is moderation. Instead of depriving yourself, savor the flavors of your favorite holiday dishes and treats. Be mindful of portion sizes, and try to balance indulgent treats with healthier options. Load up on colorful fruits and vegetables to ensure you're getting essential nutrients, and opt for lean proteins to keep you feeling satisfied. By enjoying your favorite holiday foods in moderation, you can savor the season's joy without compromising your health. Enjoy the holiDAY, not the HoliMONTH.

2. Stay Active, Spread the Cheer

Between festive parties, family gatherings, putting out “fires”, shopping, and preparing meals, finding time for exercise might seem challenging. However, staying active is crucial for maintaining both physical and mental well-being. Make physical activity a family affair by organizing fun holiday-themed games or walks. Whether it's a brisk winter stroll through a decorated neighborhood or a friendly snowball fight, find ways to incorporate movement into your holiday celebrations. Not only does exercise help combat holiday stress, but it also provides an opportunity to bond with loved ones while staying active and healthy.

3. Prioritize Self-Care, Manage Stress

The holiday season can be a whirlwind of activity, and taking time for self-care is essential. Amid the shopping, decorating, and festivities, make sure to schedule moments for relaxation and reflection. Practice deep breathing, and meditation, or engage in activities that bring you joy and peace. Setting realistic expectations and boundaries can help manage stress levels, ensuring a more enjoyable holiday experience. Remember that it's okay to say no and prioritize your well-being. By taking care of yourself, you'll be better equipped to spread joy to those around you.

In conclusion, this holiday season, focus on balance, activity, and self-care to ensure a healthy and happy celebration. By incorporating these tips into your festivities, you can savor the magic of the season while maintaining your well-being. From all of us at Seeds of Health, we wish you a joyful and healthy holiday season!

Top 3 “Non-medical” Insights for Patients

The medical world is more than just a place of diagnosis and treatment. At its core, it revolves around the human connection between doctors and their patients. At Seeds of Health, we emphasize the significance of deeper, more meaningful doctor-patient relationships. These connections go beyond the standard appointments and allow physicians to understand their patients' lifestyles and underlying health issues. However, this deep connection requires time - a resource often in short supply in today's fast-paced healthcare industry.

In addition to focusing on their patients, physicians must also prioritize their wellness. A doctor's well-being directly impacts their practice and their ability to provide effective care. Therefore, taking the time to understand their health and lifestyle is as important as understanding their patients.

For patients, I often point out that life transitions, such as moving into retirement or becoming an empty nester can be daunting or even overwhelming. However, this stage of life is also an opportunity for reinvention and finding a new purpose. I underscore the importance of finding purpose during these major life transitions. Most of us are guilty of defining ourselves by the work that we do or the people that we care for. Jobs and careers don’t last forever, children grow up and loved ones pass on. If you haven’t already identified your purpose in more lasting terms you will find yourself feeling empty when you are no longer “needed". In a recent podcast, I shared the story of a gentleman who since retiring has been considering donating a kidney. I encourage you not to wait until retirement to discover a sense of purpose but to actively seek it out and cultivate it now.

However, while finding a purpose is crucial, so is striking a balance between self-care and caregiving. Many individuals struggle to find time for themselves while caring for others. I address this common challenge by offering practical advice and strategies for incorporating self-care into one's life. This begins with setting boundaries and prioritizing one's well-being. To set boundaries you must know what you value and what you do not value, then distribute your time and energy accordingly. - be that family, integrity, health, serving others, etc. whatever that may be. Also, know that other people will only expect of you that which you are willing to give.

Another topic I often discuss is holding grudges, which can also take a toll on one's mental health. I encourage patients to let go of anger and resentment, as these negative emotions can often hinder personal growth and well-being. Instead, I once again suggest setting boundaries and seeking help when necessary

With these insights, patients can be better equipped to embark on their journeys towards better health and a fulfilling life.