Setting Goals in 5 Simple Steps

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The New Year is nearly upon us, and a new year means setting goals! Over the past 15 years I’ve completed medical school, trained in Plastic Surgery, and set up my own practice. So I’ve got quite a bit of experience with setting goals and completing them. But this process has really gelled for me over the past couple of years, and today I’m going to share with you the tips I found most helpful for setting goals and completing them.

Choose one goal.

Or maybe two at the very most. I know that it’s tempting to make several goals. I’ve even heard advice to choose a personal goal, professional goal, spiritual goal etc. But I’ve found that focusing on a single goal is like magic. You have a finite amount of time, willpower, and energy. And the more you try to accomplish, the thinner those resources are spread. Focus all that how to set goalsenergy in one place and you’ll see bigger results.

Make your goal measurable.

For example, say you want to get stronger. That’s a great goal, but how do you know when you’ve achieved it? Setting a goal of being able to do 10 pushups is much clearer. Or what if you want to spend more time with your friends? Setting a goal of meeting with a friend two times a month for dinner or lunch has a clear end point, so you’ll know when you’ve met the goal.

Add a timeline for completion.

Without a deadline, it’s very easy to push things into the future. You may need to adjust your deadline to account for the real world (e.g. you have a weight loss goal with a deadline, but come down with the flu for two weeks). But a goal without any sort of timeline just doesn’t hold you accountable in the same way having a finite deadline does.

Write out the actions you must take to accomplish your goal.

If your goal is to grow your business, these steps might include attending networking events, improving your website, or increasing your presence on social media. If your goal is to run a half marathon, these steps would include starting with shorter training runs and adding in long runs once a week. Break each action down into its component parts until you have a large list of individual tasks. So attending networking events may entail 1) doing an internet search for events in your area. 2) signing up. 3) Actually attending the event. As you break your goal down into individual action steps you may need to go back and adjust your timeline.

Schedule those action steps into your calendar.

If my goal is to increase my social media presence this year, I need to make time each week to achieve the tasks needed to complete that (e.g. learn more about Instagram, or take an online workshop to increase Facebook followers). When the time comes around to do what you scheduled, do it even if you don’t feel like it. The more you build the habit of doing things when you’ve scheduled them, the easier it becomes to hold yourself accountable.

The bonus step – celebrate when you achieve your goal!

So often we make vague promises to ourselves, and start off strong only to lose motivation over time. But to actually set goals and achieve them requires that you focus your energy on a single clearly-defined goal, then break things down into manageable parts.

My goal this year is to grow my medical practice, so I can help more women look and feel amazing. Click on over to learn more about what I do. And I’d love to hear your goals in the comments!

Dr. Greer is a plastic surgeon in Cleveland, Ohio. Her passion is helping moms regain their confidence by getting rid of sagginess, wrinkles, and stubborn fat using surgery, laser, Botox and fillers. Check out her website for more information, or to download a FREE copy of “The Busy Mom’s Guide to Plastic Surgery.

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Disclaimer: This webpage is for general information only. It is not intended to diagnose or treat any medical illness, or give any specific medical advice. Because medical knowlege is constantly evolving, I cannot guarantee the accuracy or timeliness of any information in this blog.

3 weight loss myths to ignore, and what to do instead.

The internet is full of weight loss myths; everything from you should exercise to lose weight (caught you off guard there, didn’t I?) to juice cleanses will somehow rid your body of toxins. But there are some more pervasive and common weight loss myths that I think most of us still believe.

weight loss myths

Here are my top three weight loss myths:

Weight loss myth #1: If you eat fewer calories than you burn, you’ll lose weight.

The human body is a complex machine. Body weight is regulated by a plethora of weight loss mythshormonal cascades, which are affected by not only the quantity of food we eat, but the type of food as well. This weight loss myth also relies on the concept that the amount of calories we burn is independent of the calories we take in. And that’s just not true. So please, STOP counting calories.

What you should Do instead:

Focus on high-quality food like fresh or frozen vegetables, fruit, full-fat dairy, and whole grains. Avoid processed foods that contain flour and sugar. Rather than counting calories, your goal should be to stop eating when you are full, but not uncomfortably so. Your body has mechanisms to tell you when to stop, but they get out of whack when we eat a lot of processed food containing flour and sugar.

weight loss myths

Weight loss myth #2: Eating low fat food is good for you.

There is very little science to support a low fat diet. There are three main areas where dietary fat has been labelled “bad”. First, dietary fat, and especially saturated fat, has long been taught to be a cause of heart disease. Yet decades of research have not found evidence to support this. Second, we have also been taught that dietary fat increases cholesterol levels. But 80% of the cholesterol in our blood is actually made by our bodies. It does not come from dietary fat! The last reason fat is thought to be “bad” is because it has more calories than protein or carbohydrates, the other two macronutrients. But here’s the thing: our bodies evolved to eat fat. They release hormonal signals that we’re full after eating fat. This is not true for eating flour and sugar, which are relatively new food sources on the evolutionary scale.

What you should do instead:

Eat plenty of saturated and unsaturated fat. Fat-containing foods such as olive oil, butter, coconut oil, and avocados will keep you feeling full longer. But this does not extend to trans-fats. Trans-fats are artificially created saturated fats, and unlike natural saturated fats such as lard, they do increase the risk of heart disease.

Weight loss myth #4: Breakfast is the most important meal of the day.

We’ve long been taught that eating breakfast increases your metabolism. Like the myth of the low-fat diet, there really isn’t much evidence to support this. The other big problem with breakfast is that most common breakfast foods in the U.S. are total junk disguised as healthy food. Cereal, muffins, instant oatmeal, and even yogurt all contain loads of sugar.

What you should do instead:

If you’re hungry first thing in the morning, choose unprocessed foods like eggs, regular oatmeal (not instant or quick oats, as these are processed into smaller particles that the body handles differently from a hormonal perspective), cheese, or bacon. A veggie omelette is a great start to the day. And if you’re not hungry, simply don’t eat. I promise you this will not slow down your metabolism or make you gain weight.

weight loss myths

I hope you’ve enjoyed learning about my favorite weight loss myths. If you’d like to learn more about how our bodies respond to food from a hormonal perspective, I highly recommend the Intensive Dietary Management website by Dr. Jason Fung, a Canadian kidney specialist who treats obesity.

 

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Disclaimer: This webpage is for general information only. It is not intended to diagnose or treat any medical illness, or give any specific medical advice. Because medical knowlege is constantly evolving, I cannot guarantee the accuracy or timeliness of any information in this blog.

A quick and healthy dinner idea your family will love

easy weeknight dinner recipe easy weeknight dinner recipe easy weeknight dinner recipe

Coming up with a quick and healthy dinner idea on busy week nights is one of the less fun parts of being a working mom. My husband and I both work full time, so getting healthy food on the table quickly is one of our life goals. We eat a lot of rotisserie chicken because it’s an easy source of ready-to-eat protein that can be used in a multitude of ways. One of my favorite quick and healthy dinner ideas is what I like to call the cheesy chicken skillet.

I created the cheesy chicken skillet one night after rummaging through the nearly empty fridge and freezer in an effort to throw something together for dinner.easy healthy dinner recipe

Here’s why I love the cheesy chicken skillet:

  • It takes only about 15 minutes to throw together, which is fantastic when you have ravenous children (and maybe a ravenous husband) rummaging through the cupboards like a pack of wolves.
  • It’s a balanced meal, with healthy fat, protein, and veggies.
  • You can customize it to fit your taste.

Ingredients:

  • A rotisserie chicken  (or two if you have a large family)
  • Two packets of 90 second rice. I love the spanish rice for extra flavor
  • Frozen corn (about 1/2 a bag)
  • Frozen peas (about 1/2 a bag)
  • Shredded cheddar cheese (about 1 cup)
  • 2-3 Tbsp olive oil

Instructions:

Add the olive oil, rice, frozen peas and frozen corn to a skillet. Cook over medium until heated through. Add shredded rotisserie chicken and mix to combine. Cover with shredded cheddar. Turn to low heat and cover until cheese is melted, about five minutes.

The Spanish rice gives this dish a ton of flavor, and is what I used in its original version. I also really like the chicken flavored brown rice as well. You can sub out rice for quinoa, but I would recommend adding some chicken bouillon for flavor (2 cubes would probably be enough). Other options include:

  • Use two bags of riced cauliflower instead of rice, and swap the frozen corn and peas for a broccoli and carrots if you want a lower carb option.
  • Swap out the peas for a can of black beans (drained and rinsed) and use pepper jack cheese for a Mexican cheesy chicken skillet.
  • For an Italian version used canned diced tomatoes and diced onion for the veggie. Add basil and oregano to taste, then cover with mozzarella.

There are so many ways to change up this quick and healthy dinner idea, you can see why it’s a favorite at our house! Have some other options? I would love to hear them in the comments!

 

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Disclaimer: This webpage is for general information only. It is not intended to diagnose or treat any medical illness, or give any specific medical advice. Because medical knowlege is constantly evolving, I cannot guarantee the accuracy or timeliness of any information in this blog.

Younger Hands in Less than an Hour!

fix old looking hands with Radiuses filleryounger hands bbl

Want younger hands?

People often focus their attention on keeping the face looking young. But your hands can also give away your age. Treating sun damage to the hands is a great start, but what if your hands are starting to look too thin, with prominent bones, tendons, and veins? You may not know this, but we can use filler to achieve the look of younger hands! Radiesse is the first filler to obtain FDA approval for this use.

I inject Radiesse in the office, and the entire procedure takes about 20-30 minutes. We use numbing cream before injection to help make the procedure more comfortable. And I think the results speak for themselves- check out the photos below and see what having younger hands can look like!

younger hands

younger hands

After your injection:

Mild swelling is normal for the first couple of days, and may last up to a couple weeks. Using ice packs and keeping your hands elevated can help the swelling resolve more quickly, but there is no downtime after the procedure. By the next day you can work out, get your hands wet, and do all the activities you normally do. You may have some bruising after injection, which usually take a week or two to completely fade. Your new, younger hands will last about a year before you need another treatment.

But what if you have both thinning hands and age spots? In this case, we can use Radisse to make the hands look fuller, then add laser treatments to fade age spots. These treatments can even be done in a single visit.

If you’re tired of your hands giving away your age, call us today to set up a treatment! (440) 974-8577. Or you can search the Radiesse Hands website to find a provider in your area.

Dr. Greer is a plastic surgeon in Cleveland, Ohio. Her passion is helping moms regain their confidence by getting rid of sagginess, wrinkles, and stubborn fat using surgery, laser, Botox and fillers. Check out her website for more information, or to download a FREE copy of “The Busy Mom’s Guide to Plastic Surgery.

 

 

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Disclaimer: This webpage is for general information only. It is not intended to diagnose or treat any medical illness, or give any specific medical advice. Because medical knowlege is constantly evolving, I cannot guarantee the accuracy or timeliness of any information in this blog.

The best way to get a flat stomach after having a baby

Tummy tuck, flat stomach, abdominoplasty, flat stomach after baby

Get rid of saggy skin and have a flat stomach, permanently.

Having a baby changes your life, and your body.

I know the feeling: you look in the mirror, turn sideways, and suck it in, but that loose skin and lower belly pooch won’t completely go away. Here’s the good news: you can get rid flat stomachof that saggy skin and feel great in your jeans again!

Before I explain how to fix that saggy stomach, let’s explore what causes the sag:

  1. Skin stretches with pregnancy and weight gain. After the baby is born that excess skin will shrink up quite a bit, but often not all the way.
  2. Your rectus muscles (that form a 6-pack) stretch apart to accommodate the baby. Just like your skin, the muscles don’t necessarily bounce back to normal.

    tummy tuck before and after, abdominoplasty, tummy tuck

    Before and after tummy tuck

 

To get that flat stomach back (and regain your self confidence!), you need to remove the extra skin and tighten the stretched muscles. And that means surgery.  No amount or combination of exercise will accomplish what a tummy tuck can.

 

And here’s the great news: the results are permanent! If you stay at a stable weight, your flat stomach (and increased confidence) will be around for a long, long time.

 

insider guide to plastic surgeryDr. Greer is a plastic surgeon in Cleveland, Ohio. Her passion is helping moms regain their confidence by getting rid of sagginess, wrinkles, and stubborn fat using surgery, laser, Botox and fillers. Check out her website for more information, or to download a FREE copy of “The Busy Mom’s Guide to Plastic Surgery.

 

 

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Disclaimer: This webpage is for general information only. It is not intended to diagnose or treat any medical illness, or give any specific medical advice. Because medical knowlege is constantly evolving, I cannot guarantee the accuracy or timeliness of any information in this blog.

What are those age spots on my arms and hands?

woman with age spot on the left, which is gone in the photo on the right

Do you ever look at your hands while driving and wonder when all those brown spots suddenly popped up?

Or realize you haven’t worn a v-neck sweater in years, because the age spots on your chest will show?

get rid of age spots

Actual patient of Dr. Greer

 Often called age spots or liver spots, these brown spots can actually be one of several things:

  1. Skin cancer. This is obviously the most serious. So if you have a new spot that suddenly popped up, or one that is painful, itchy, or changing color, it’s worth seeing your doctor to make sure everything is okay.
  2. Seborrheic keratosis. Known in the business as SKs (because really, who wants to say seborrheic several times a day?), these brown spots are usually raised and flaky. They can appear anywhere, but most commonly on the back, arms, and templess.
  3. Solar lentigoes. The name literally means “sun spots,” and these brown spots are caused by sun exposure over the years.
Now that we know what’s causing these annoying brown spots, how do we prevent them? As I mentioned above solar lentigoes are related to sun exposure. Wearing daily sunscreen can help prevent them. Unfortunately most of our sun exposure has happened long before we start to see these brown spots, so sunscreen can only help so much. SKs are not related to sun exposure. Some people just develop them with age, and they do seem to run in families. Unfortunately there is no way to prevent SKs.
The good news is that both SKs and solar lentigoes can be treated. SKs are usually cauterized or lasered off. Solar lentigoes are often treated with a combination of laser treatments to pull the pigment out of the skin and skin lighteners such as hydroquinone to prevent the pigmentation from coming back.
If you would like to get rid of your age spots, you’ll likely need a couple of treatments to remove what you currently have, then a touch up once a year to remove anything new. These treatments are done in the office, and have very little downtime. If you’d like to find out more, please call us for a FREE consultation.

(440) 974-8577

Dr. Greer is a plastic surgeon in Cleveland, Ohio. Her passion is helping moms regain their confidence by getting rid of sagginess, wrinkles, and stubborn fat using surgery, laser, Botox and fillers. Check out her website for more information, or to download a FREE copy of “The Busy Mom’s Guide to Plastic Surgery.

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Disclaimer: This webpage is for general information only. It is not intended to diagnose or treat any medical illness, or give any specific medical advice. Because medical knowlege is constantly evolving, I cannot guarantee the accuracy or timeliness of any information in this blog.

Choosing the Best Plastic Surgeon – 5 easy tips

How do you pick the best plastic surgeon for you?

Back when I was a kid, you didn’t have to worry about picking the best plastic surgeon, because you didn’t really gave a choice, as we only had one option in a 100 mile radius. Now I live in Cleveland, and last time I checked, there were over 50 plastic surgeons within only 50 miles.  Online reviews and sites like Angie’s List certainly give you some information.  Who your insurance covers will narrow things down as well.

best plastic surgeon

Courtesy of Office.com

Below are my top 5 tips for choosing the best plastic surgeon, or really any type of surgeon.  Please notice that price is not anywhere on this list- I’ve found that unless you’re going someone who has really become famous for one particular type of procedure, Plastic Surgeons tend to price themselves pretty similarly within a given market.  And board certification is also not on this list- that is a complicated topic which I plan to write a dedicated post on later. But if you would like to find a board certified plastic surgeon in the meantime, you can search for one at the American Society for Plastic Surgery (ASPS) website.

Five tips to find the best plastic surgeon to fit your needs:

1) Make sure you feel comfortable with the doctor.  Sometimes your personalities don’t jive, or sometimes you just get a bad vibe.  A surgeon is someone you’re entrusting your health, and your physical appearance to, and it’s critical that you feel comfortable sharing your worries and concerns with this person. So a doctor could have fantastic technical skills and get great results, but she won’t be the best plastic surgeon for you if your personalities aren’t a good fit.

2) Ask how hard it is to get in touch with your doctor if you have a concern.  If you’re worried about something in the middle of the night after surgery, who do you call?  And more importantly, who will you end up talking to on the other end of the line?  It’s good to know if the doctor shares the duty of answering midnight calls with other physicians in his or her office, because you may end up talking to someone only vaguely familiar with your history and problems.

3) How often will the surgeon see you after your surgery or procedure, and for how long?  Will the frequency of visits leave you feeling well taken care of?

4) Does your surgeon have experience in the type of procedure you want?  Ask how many he or she has done, and don’t be shy about asking to see pictures.

5) Finally, does your surgeon explain things in a way you can understand?  Medicine can get very technical, and your ability to make good decisions about your health care is completely dependent on how well you understand what’s going on.  Some doctors are great at explaining things, others not so much.  The best plastic surgeon for you will be able to explain any complications or bumps in the road in language you can understand.

Do you have any tips for picking a great doctor?

 

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Disclaimer: This webpage is for general information only. It is not intended to diagnose or treat any medical illness, or give any specific medical advice. Because medical knowlege is constantly evolving, I cannot guarantee the accuracy or timeliness of any information in this blog.