The BIÂN Blog

As we approach the new year, many of us start thinking about setting goals and resolutions. While goals can vary in nature, setting health-related goals for 2024 can be a transformative journey towards improving your overall well-being. In this blog post, we will explore why it's important to set health goals, who stands to benefit the most, and provide detailed tips on improving your diet and nutrition, fitness and exercise routine, blood pressure and cardiovascular health, chances of avoiding diseases like cancer, and overall health.

Why Set Health Goals?

Goals play a crucial role in our lives, providing a sense of direction and purpose. By setting health goals, we give ourselves a roadmap to follow, keeping us motivated and engaged in our pursuit of a healthier lifestyle. It's important to frame these goals with a mindset of continuous improvement rather than fixating on achieving a specific end point. This shift in perspective ensures that our health goals align with our values and can be sustained in the long term.

‍Who Stands to Benefit?

Setting health goals can benefit everyone, as humans are innately goal-directed beings. However, the magnitude of positive impact will vary depending on an individual's starting point. If someone has historically had poor eating habits and a sedentary lifestyle, even small changes can have a significant impact on their overall health. On the other hand, individuals who already maintain a balanced approach to health will find that setting goals helps them solidify and build upon their existing habits. It's essential to keep expectations realistic and avoid demotivation by setting unreasonable goals.

Tips for Improving Diet and Nutrition in 2024:

1. Focus on Whole Foods: Base your diet on whole, unprocessed foods as they are easier to manage and provide a wide range of nutrients. Pay attention to the foods and combinations that make you feel great and that you genuinely enjoy. Finding what works best for you will increase the likelihood of sustaining healthy eating habits.
2. Plan Ahead: Take stock of your reliance on processed and restaurant food, as well as any tendencies to skip meals. Start by ensuring you have healthy options available by grocery shopping regularly. Additionally, allocate time in your schedule for meals to prevent unhealthy choices due to hunger.
3. Add, Don't Eliminate: Instead of obsessing over what foods to eliminate, focus on adding nutritious elements to your meals. For example, if you have plain yogurt in the morning, consider adding berries, flax, chia or hemp seeds, nut butter, or protein powder. This simple addition can enhance the nutritional value of your meal and keep you satiated for longer.

Tips for Improving Fitness, Strength, and Exercise in 2024:

1. Find What Works for You: Choose a form of exercise that you genuinely enjoy and can engage in consistently. Remember, any movement is better than no movement. Do not get discouraged or disinterested because certain exercises are perceived to be more beneficial. The key is finding something logistically possible and practically reasonable that brings you joy.
2. Set Realistic Expectations: Avoid an "all or nothing" mentality when it comes to exercise. Focus on consistent engagement rather than striving for perfection. Even small bouts of regular exercise can have a positive impact on your fitness level and overall health.
3. Mix It Up: Keep your exercise routine interesting by incorporating a variety of activities. This not only prevents burnout but also challenges different muscle groups and improves overall fitness.

The Connection Between Food and Health:

1. The Impact of Food on Body Function: Health is a delicate balance between ongoing processes in the body functioning properly or experiencing dysfunction. The foods we eat play a crucial role in shaping this balance. Just like taking medicine or not, every meal presents an opportunity to either improve or impede the body's function. Our food choices can affect the balance of the body's microbiome, blood sugar levels, and immune system tendencies towards harmony or discord.
2. Nourishing with Whole Foods: Optimal health is achieved when we provide our bodies with whole foods that it easily recognizes and utilizes. Whole foods contain the essential nutrients needed for vital bodily processes. Processing of food alters or eliminates these essential nutrients, potentially disrupting the body's normal functioning and reducing its ability to recover and repair itself efficiently.
3. Diet and Chronic Diseases: Extensive research and clinical practice consistently show that consistent eating patterns are strongly associated with common chronic diseases such as heart disease, diabetes, cancer, pain, and autoimmunity. The diet we maintain plays a significant role in maintaining balance within our bodies, influencing genetic expression, microbiome relationships, and the efficiency of essential bodily processes.
4. Blood Pressure and Cardiovascular Health: By setting goals to adopt a healthier lifestyle, including dietary changes, regular exercise, and stress management techniques, you can positively impact your blood pressure and cardiovascular health. Monitoring and managing these aspects can reduce the risk of heart disease and other cardiovascular conditions.
5. Chances of Avoiding Cancer and Other Diseases: Making conscious choices about nutrition and wellness can significantly influence your chances of avoiding diseases like cancer. By focusing on whole foods, reducing processed foods, and incorporating anti-inflammatory nutrients, you can create an environment within your body that supports overall health and reduces the risk of chronic diseases.
6. Overall Health and Well-being: Your overall health is a result of multiple factors, including nutrition, movement, stress management, and sleep. Setting goals to improve these areas can have a profound impact on your well-being. By making intentional choices to nourish your body with whole foods, engage in regular physical activity, manage stress effectively, and prioritize quality sleep, you can create a foundation for optimal health and vitality.

The Importance of Setting Health Goals:

Setting health goals for 2024 can be a transformative journey towards improving your overall health and well-being. By framing these goals with a mindset of continuous improvement, you ensure they align with your values and can be sustained in the long term. Whether it's making small changes to your diet and nutrition, finding an exercise routine you enjoy, or taking steps to improve your cardiovascular health, remember that progress is more important than perfection. Embrace the journey and make 2024 your healthiest year yet.

“I’ve been having some numbness in my right leg,” said Joe Fisher, CEO & Co-Founder to his Doctor of Chinese Medicine at BIÂN, a private club for wellness, work, and community.  Though Joe’s weekly ritual of acupuncture is central to his wellness strategy, the numbness wasn’t improving.  Fortunately, Joe is also a patient of BIÂN’s concierge medical practice with Dr. Marcie Claybon. Dr. Sandra and Dr. Marcie began discussing the situation and came up with a plan. Joe’s co-creation of BIÂN was about to save his own life

Dr. Marcie Claybon, BIÂN’s Board Certified Internal Medicine physician quickly ran a blood panel and scheduled an MRI for the following day.  The MRI revealed a cancerous lesion on Joe’s kidney and weeks later 40% of his kidney was removed along with all the cancerous tissue. It was a testament to teamwork and collaboration from both Eastern and Western medicine, and the alchemy of their combined efforts was nothing less than the saving of Joe’s life.  

Because BIÂN’s ecosystem is designed as an extension of your home, the access to your primary care doctor is a short stroll from the same place you have coffee, breakfast, co-work or get a morning workout. “I could never go back to a traditional Doctors office again” is the comment the owners of BIÂN hear most often. Tucked within a beautiful private club oasis, BIÂN has created a different kind of medical experience, one that’s based on teamwork, humanity, ease, and personal care.  In BIÂN’s ecosystem, your private doctor is available to see you same day or next day for appointments and 24/7 connectivity is simply a text or a phone call away. Dr. Marcie’s arsenal includes not just Dr. Sandra, but a full in-house team of practitioners, including a naturopathic doctor, chiropractors, physical therapists, trainers, coaches, mental health professionals, and a variety of other individuals and modalities that keep you healthy or vastly improve your healing process.  

So many ailments, pains, or illnesses that end up being serious are ignored because of time, inconvenience, or even expense. BIÂN’s goal is to break all that down and create a medical world where hospitality and access go hand-in-hand with preventative care, a diagnosis and any medical treatments.  

“Restaurants are often deemed the place where hospitality is most taught as a core competency. We think it’s even more important when it comes to your health,” says Kevin Boehm, a Co-Founder at BIÂN, who has spent 3 decades working in hospitality. “The power of the mind is one of the great healers. If we can help people feel comfortable, minimize fear, and make access easy, this can only help people in their goal to live a healthier life.”  

Dr. Marcie Claybon lead’s BIÂN’s medical practice with an authentic passion for holistic health, preventive care, and wellness. Her professional background includes work in both the outpatient primary care and in-hospital academic settings. Prior to joining BIÂN, she worked as an internist at Northwestern Memorial Hospital here in Chicago and previously at Tufts Medical Center in Boston. She is a graduate of The Ohio State University College of Medicine (2008) and completed her Internal Medicine residency at Tufts Medical Center in 2011. She has notably been designated an “Illinois Top Doc” since 2019. Dr. Claybon strives to combine her training and expertise in traditional, western-based medicine with the integrative and Eastern-inspired services offered at BIÂN Medical to create a superior member experience. She is known for her generosity of time, thoughtful responses, and detailed appointments and follow-ups, demonstrating a commitment to providing excellent patient care and making a positive impact on their life.  

In addition to its comprehensive medical concierge service, BIÂN also offers stand-alone executive physicals where individuals or corporations can take a deep look into their health landscape and experience the power of BIÂN Medical.  These are full body health assessments that go beyond the standard checkup. It is designed to provide a comprehensive look at your current level of health, so you can make informed decisions about how to stay healthy and active. Traditionally, these are focused from the Western Medical lens, and completed with specific guidance for your on-going wellness.  The BIÂN Corporate Integrative Executive Physicals are designed to be exceptionally thorough, yet efficient. Each patient receives personalized attention from our internal medicine physician (MD), as well as from a multidisciplinary team of experts in nutrition & naturopathic wellness, fitness, functional mobility, Chinese medicine and dermatology.  In addition to the comprehensive examination, historical review, and ancillary services offered (including lab panel, EKG, and In-Body 770 body composition analysis), BIÂN also provides exposure to other proven medical modalities such as acupuncture and Eastern Medicine with trusted, vetted experts in the field. This allows for detailed assessments tailored specifically for you and your lifestyle needs. After your appointment, you will receive a completely customized treatment plan that includes wellness recommendations based on your individual results, all of which may be incorporated into a treatment plan at BIÂN. That is unparalleled access that can also save your life.

It is empowering to understand and embrace the importance of your health in today's fast-paced world. BIÂN’s complete medical offerings provide you with the knowledge and tools to make informed decisions about your wellbeing with ease, accessibility, and seamless integration into your life. For more information or to schedule an appointment, you may contact BIÂN at the email address below.  

medical@livebian.com

https://www.marcieclaybonmd.com/‍

Dear BIÂN Members,

And the page turns on 2024, yet every word that follows remains unwritten, the end of every journey unknown.  Choices craft the story of one’s life.   Power lies within these choices, great power.  Once one embraces the responsibility of personal choice, and the outcomes that follow – the path to true evolvement is revealed.

BIÂN's founders made a choice to create that which did not exist, to persevere through unprecedented times, and to commit to leading a new paradigm of wellness.  Each of you made a choice to join BIÂN's community and thereby prioritize living a vital life.  From these positive choices, more will follow.

Each of us has the power to choose a positive mindset and positive outcomes.  Through choices substantial and seemingly inconsequential, the story evolves.  Every day, every moment, with every choice, another page is written.  No greater responsibility exists than to make our choices with thought and care, for in this life, there are no answers – only choices.  Choose wisely.

Happy New Year,

The BIÂN Founders - Joe Fisher, Kevin Boehm, Mar Soraparu, & Robb Leone

Sleep plays a vital role in our overall well-being, and establishing a bedtime ritual can greatly contribute to improved sleep quality. Dr. Marcie Claybon, MD, Medical Director at BIÂN, shares valuable insights and recommendations for promoting optimized sleep through simple strategies and the use of certain supplements. By incorporating these tips into your routine, you can enhance your sleep and wake up feeling refreshed and rejuvenated.

Creating a Basic Bedtime Ritual:

‍Have a consistent bedtime ritual to promote optimal sleep. Here are some suggested practices to include in your routine:

1. Journaling: Spend a few minutes each night jotting down your thoughts, worries, or reflections in a journal. This practice can help clear your mind and promote relaxation before sleep.
2. Chamomile Tea: Sipping a warm cup of chamomile tea in the evening can have a soothing effect on the body and mind. The calming properties of chamomile may help prepare you for a restful night's sleep.
3. White Noise Machine: Using a white noise machine can create a soothing background sound that helps drown out distractions and lulls you into a peaceful sleep.
4. Guided Meditation: Practicing a guided meditation before bed can be an effective way to relax your body and mind. This technique promotes a sense of calm and reduces anxiety, setting the stage for a restorative sleep.

Limiting Electronics and Bright Lights:

‍Avoid the use of electronics at least an hour before bedtime. The blue light emitted by electronic devices can interfere with the production of melatonin, a hormone that regulates sleep-wake cycles. Additionally, bright overhead lights should ideally be avoided during the late-night hours, as they can disrupt the body's natural sleep patterns.

Supplements for Better Sleep: Certain supplements may aid in promoting a better night's rest:

1. Magnesium: This natural muscle relaxant not only helps with sleep but also offers various other physiological benefits. It can help ease stress, reduce constipation, and support heart health.
2. L-Theanine: Derived from amino acids, L-theanine is known to naturally reduce anxiety. By calming the mind and promoting relaxation, it can contribute to a more peaceful sleep without causing heavy sedation.
3. Melatonin: Melatonin is particularly useful for individuals suffering from circadian rhythm disorders or jetlag due to travel. By mimicking the brain's natural nocturnal response, melatonin helps reduce arousal and promote sleepiness. Dr. Claybon advises taking melatonin an hour or two before bedtime for optimal effectiveness.

Discussing Over-the-Counter Sleep Aids:

Dr. Claybon cautions against relying on over-the-counter antihistamines, such as diphenhydramine (commonly known as "Benadryl" or the main ingredient in ZZZ-quil), as sleep aids. While diphenhydramine can be an effective sedative, its long-acting properties can lead to a next-day hangover effect. In older individuals, it can sometimes cause confusion or memory loss. Although research remains inconclusive, some studies have associated regular diphenhydramine use with a potential increased risk of dementia.

Sleep is a vital component of our overall well-being, and implementing simple strategies can significantly improve the quality of our rest. Dr. Marcie Claybon, MD, Medical Director at BIÂN, provides valuable insights on establishing a basic bedtime ritual, limiting electronics, and incorporating supplements for better sleep. By adopting these practices, you can create an environment conducive to restful sleep and wake up feeling rejuvenated each morning. Remember, if you have specific concerns or persistent sleep issues, it is always advisable to consult with a healthcare professional for personalized guidance and advice. Here's to a good night's sleep and a healthier, more energized you!

Inflammation is a natural response by our bodies to injury or infection. It serves as a defense mechanism, helping to repair damaged tissues and fight off harmful pathogens. However, when inflammation becomes chronic or unbalanced, it can negatively impact our overall health and increase the risk of chronic diseases such as heart disease, diabetes, cancer, pain, and autoimmunity.

One crucial factor that plays a significant role in maintaining the balance of inflammation is our diet. The foods we consume have the power to either support or disrupt the body's natural inflammatory processes. By making informed dietary choices, we can effectively manage inflammation and promote optimal health.

The Role of Diet in Inflammation

Our daily eating habits present numerous opportunities to either enhance or hinder our overall bodily function. The foods we consume can significantly influence the balance of our body's microbiome, blood sugar levels, and immune system tendencies, ultimately impacting inflammation.

When we regularly consume ultra-processed foods and refined sugars, our physiology may undergo changes that disturb normal bodily function and impede the body's ability to recover and repair itself. On the other hand, consuming whole foods that our bodies readily recognize allows us to obtain essential nutrients necessary for maintaining balance and optimal functioning.

Foods That Help Reduce Inflammation

1. Fruits and Vegetables: Colorful fruits and vegetables are rich in antioxidants and phytochemicals, which help reduce inflammation. Incorporate a variety of berries, leafy greens, citrus fruits, and cruciferous vegetables into your diet. Enjoy them in smoothies, salads, or as a colorful side dish.
2. Omega-3 Fatty Acids: Foods such as fatty fish (salmon, mackerel, sardines), flaxseeds, and walnuts are high in omega-3 fatty acids, known for their anti-inflammatory properties. Include these foods in your meals to promote a healthy inflammatory response.
3. Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat, which provide dietary fiber and nutrients that can help reduce inflammation. Use them as the base for grain bowls, side dishes, or as a replacement for refined grains.
4. Nuts: Almonds, walnuts, and other nuts contain beneficial fats and antioxidants that can combat inflammation. Enjoy them as a snack, sprinkle them over salads, or incorporate them into homemade granola.
5. Spices and Herbs: Turmeric, ginger, green tea, and other spices and herbs contain compounds with anti-inflammatory properties. Incorporate these flavors into your cooking to enhance both taste and health benefits.
6. Olive Oil: Extra virgin olive oil is rich in monounsaturated fats and antioxidants, making it an excellent choice for reducing inflammation. Use it in salad dressings, sautéing, or drizzle it over cooked vegetables.

Foods to Consume in Moderation

While some foods can help reduce inflammation, others should be consumed in moderation due to their potential to promote inflammation:

1. Processed and Sugary Foods: Highly processed foods, sugary snacks, and beverages often contain trans fats, high levels of sugar, and refined carbohydrates, all of which can contribute to inflammation. Limiting these foods can help maintain a healthier inflammatory balance.
2. Refined Carbohydrates: White bread, white rice, and other refined grains can cause a rapid increase in blood sugar and insulin levels, leading to inflammation. Opt for whole grains instead.
3. Excessive Omega-6 Fatty Acids: While omega-6 fatty acids are essential, an excessive intake can promote inflammation when not balanced with omega-3 fatty acids. Be mindful of vegetable oils used in processed foods and ensure a proper balance between omega-6 and omega-3 fatty acids.
4. Alcohol: Excessive alcohol consumption can contribute to inflammation in the liver and other organs. Limiting alcohol intake promotes overall health and reduces inflammation.

By being mindful of our food choices, we can positively impact our body's inflammatory response and reduce the risk of chronic diseases associated with inflammation. Opt for a well-balanced diet rich in whole foods, lean proteins, healthy fats, and a variety of fruits and vegetables. This approach can support optimal bodily function, promote healing, and maintain overall well-being.

Self-love is an essential aspect of our overall well-being and happiness. Yet, it can often feel challenging to prioritize our own needs and embrace self-compassion. In this blog post, we turn to Amy Robbins, Director of Mental Health at BIÂN, who shares practical tips for cultivating self-love. From keeping an inspirations folder to focusing on your own needs, these strategies can help lay the groundwork for a healthier relationship with yourself.

1. Keep an Inspirations Folder: According to Amy Robbins, one of her favorite tips for patients is to create an inspirations folder. This folder should contain loving messages, such as recommendation letters from old teachers, heartfelt birthday cards from friends, or positive write-ups from bosses. These reminders of others seeing the lovable parts of you can serve as a foundation for self-love, especially if it's something you find challenging.

2. Write Down Your Favorite Qualities: Take a moment to reflect and write down the qualities about yourself that you love and appreciate. We all have imperfections, but instead of fixating on what we dislike, challenge yourself to focus on the aspects you genuinely like and value. By intentionally recognizing and appreciating these qualities, you can gradually shift your perspective towards self-love and acceptance.

3. Say Yes to Yourself: When we think about setting boundaries, it's often seen as a negative act. However, in reality, saying no to certain things is actually saying yes to ourselves. Identify the areas in your life where you want to prioritize your own needs more. By actively choosing to say yes to yourself, saying no to other demands becomes easier and allows you to nurture self-love.

4. Find Someone with Whom You Can Be Yourself: Authentic self-expression and vulnerability are crucial components of self-love. Seek out at least one person in your life whom you can trust and be your true self around. Open up to them, allowing yourself to be vulnerable, and observe how they respond. True friendships foster self-love, as they provide a safe space for genuine connection and acceptance.

5. Focus on Yourself: Often, we spend excessive time and energy focusing on others' thoughts and feelings about us. However, the reality is that most people don't dedicate much attention to us. Shift your focus inward and find ways to nourish yourself, both through small acts of self-care and larger moments of indulgence. It could be as simple as taking a solo walk or treating yourself to a cup of coffee at your favorite café. Alternatively, saving up for a dream vacation can become a long-term act of self-love, providing months or even years of mini self-care experiences.

Cultivating self-love is a lifelong journey that requires consistent effort and self-reflection. By implementing these practical tips, you can begin to build a healthier relationship with yourself. Whether it's through maintaining an inspirations folder, appreciating your own qualities, setting boundaries, nurturing authentic connections, or prioritizing your own needs, each step contributes to the development of self-love. Remember, self-love is a powerful force that can positively impact your overall well-being, relationships, and quality of life. Start embracing self-love today and watch as it blossoms into a lifelong practice of self-care and acceptance.