New Year’s Resolutions (That You’ll Actually Keep!)

2021

As the year comes to a close and the New Year approaches, it’s the perfect time to look back and reflect on the things we accomplished in 2020 – a year unlike any other we’ve seen before – as well as what we want to accomplish in the year ahead. Often, our past resolutions fizzle out quickly which can make new ones seem more like short term “ideas” versus long term lifestyle changes. But this year, when the clock strikes midnight on January 1st, 2021, we owe it to ourselves to wipe the slate clean and set ourselves up with resolutions that will lead us down the path of health, happiness, and wellness.

According to our founder, Robert Dean, M.D., whether or not you are likely to stick to your resolutions depends largely on how big they are. “So often, people make huge resolutions without realistic plans to accomplish them. My advice for my patients is to focus on setting goals that you can easily integrate into your daily routine and stick to over time. In other words, it’s great to say you want to lose a certain amount of weight but that is going to take time, whereas saying you resolve to exercise 3-4 times a week is something you can start doing right away. Then, the larger goal of weight loss will be a result of your commitment!”

Before we dive into some specific ideas for resolutions, Dr. Dean reminded us that you should always consult with your doctor or health care provider before adding any of these to your daily routine – whether you choose to implement these changes to your 2021 plans always start slow and start with small milestones that you can continue to do long term. 

 

New Year’s Resolutions That You’ll Actually Keep

Eat more Lean Protein – As we age, the body processes protein less efficiently and needs more of it to maintain muscle mass, bone density, lower cholesterol and produce more energy. Adding more protein to your diet can be very simple and done in many different ways. Start by eating all of your protein packed food first and finish your meal with your carb and starch filled sides. Your proteins will also help fill you up faster and help you cut back on overeating. Make a switch: for breakfast, try swapping out your cereal for eggs or a protein shake, switch from traditional yogurt to Greek yogurt and trade snacking on chips to munching on edamame.

Keep Your Mind Healthy – Exercising your mind is just as important as exercising your body when it comes to overall health. Studies show that those over the age of 65 who practice different types of cognitive training such as speed of processing training, memory training, and reasoning training, experienced protection from age-related cognitive declines. Simples ways to keep your mind healthy in the New Year include challenging yourself to learn a new skill, reading one new book a month, working on puzzles, and dedicating time to relax and meditate.

Add 20 more minutes of exercise a day –  Habits form by doing something repetitively but finding time for extensive workouts or gym time can be difficult. Often when we set challenging fitness goals and miss a day here or there, we start to lose motivation. One way to combat this is to start with exercises you can do intermittently throughout the day. Adding these small but impactful workouts will ensure you are getting your body moving without the pressures of getting to the gym. Start your day off with “Sit to Stand” while at the kitchen table. Standing in front of your chair, do about 10 reps of sitting and standing back up without using your hands for support. Repeat this 2 – 3 times a day. Try “Single Leg Stands” during commercial breaks. Lift one foot a few inches off the ground and tighten your core. When the commercial switches, switch legs. This will help improve balance and core strength. Add in a walk: before each meal, pick five different locations to walk to before eating. These locations can be as simple such as the end of the driveway, the upstairs bathroom, or your neighbor’s mailbox. These small walks will add up and add some extra steps to your daily routine!

Partner Up – It’s so much easier to accomplish a goal when you have someone beside you to cheer you on and hold you accountable. This past year especially we haven’t had as much opportunity to connect with those around us but with virtual options becoming much more obtainable and user friendly, we suggest you reconnect with friends and family and challenge them to work towards your goals with you. Healthy relationships play a major part in our overall wellness. Stronger relationships can lead to help with personal confidence, motivation, and attitude.

It’s important to remember that any and all resolutions you choose to take on do not need to be done all at once. Taking the step to create a new goal or change to better yourself is already a great start – and can be done at any time. Make sure to set aside time to reflect on how you are progressing and if there are any adjustments you can make to continue your journey.

Are you looking to stop your joint pain in the New Year so you can get back to doing the things you love? Book a free consultation with Dr. Dean now to see if you are a candidate for our non-surgical procedure by filling out the form below.

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and prerecorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.

Natural Supplements for Arthritis

Natural Supplements for Arthritis

For those living with arthritis, everyday pain management is essential to minimizing joint damage and maintaining your quality of life. Adding low impact exercises that protect the joints, a healthy and balanced diet to aid in weight management, and over the counter pain medications to your daily routine are common recommendations for managing arthritic pain. But did you know that there are also natural supplements for joint pain that can also help by reducing inflammation? We sat down with our founder, Robert Dean, M.D., and asked him what natural supplements he most commonly recommends for his patients to help manage daily joint pain so they can keep living an active lifestyle.

“Living with arthritis does not have to completely sideline your life,” says Dr. Dean. “The key is to change your daily routine to focus on staying active while protecting your joints through low-impact exercises, maintaining a healthy weight to reduce the amount of stress you put on your joints, and managing your pain through stretching and the over-the-counter pain medications suggested by your doctor. I also like to recommend natural supplements not only to aid with joint pain but also for other health benefits that are beneficial to us as we age healthily.”

Before we dove into which natural supplements for arthritis he recommends, Dr. Dean reminded us that you should always consult with your doctor or health care provider before adding any of these to your daily routine – whether you add them as foods to your diet or as supplements taken in the form of pills/capsules. This will ensure proper dosage and take into consideration your specific condition and needs.

 

Natural Supplements for Joint Pain

Omega-3 Fatty Acids – Consumption of fish oils or Omega 3 Acids has been proven to have anti-inflammatory properties while also having a positive impact on cardiovascular health. Natural sources of Omega-3 are found in cold-water fish such as salmon, trout, and sardines. If your diet is plant-based, sources include flaxseed, chia seeds, and organic soybeans. Not a fan of any of these foods? Over the counter supplements such as Fish Oil are another popular way to get Omega-3 Fatty Acids.

Garlic – More than just delicious flavors and smells, garlic has many health benefits including the potential to decrease some of the inflammatory markers associated with arthritis! While eating fresh, organic garlic is the preferred way to get your daily dose, there are odorless soft gel supplements available for those who aren’t a fan of the taste.

Green Tea –  With powerful antioxidant and anti-inflammatory properties, green tea is a popular natural supplement for those with arthritis. It’s also been shown to have a variety of other health benefits, including the potential to aid in weight management. While it is most commonly enjoyed as a hot and soothing beverage, there are supplements available in the form of capsules for those who don’t care for drinking tea.

Turmeric – While Turmeric is well known as a household spice, it also has many health benefits including helping with joint and arthritic pain. Its main active component is curcumin which, on top of being what gives turmeric its bright yellow color, has many anti-inflammatory properties. In fact, one study from the Mayo Clinic found that taking turmeric extract three times a day was comparable to taking a 1,200 milligrams dose of Ibuprofen daily. For those with less than stellar culinary skills, or for those who aren’t fans of its flavor, supplements in the form of over the counter pills are available as well.

“Natural supplements like these are a healthy addition to your daily routine and can help aid arthritic pain,” says Dr. Dean. “When paired with other best practices around exercise and diet, you will not only help to reduce inflammation, but you will also get other health benefits.”

What if implementing all of the best practices for managing joint pain isn’t working?

“In this case, you should address the situation with your doctor sooner rather than later to reduce continued joint damage,” he says. “While at-home management is a good thing, it won’t be a solution for everyone. Each individual case must be assessed by a doctor to determine the best path forward.”

How does Dr. Dean handle these evaluations?

“When I evaluate patients, my goal is to be thorough and transparent because ultimately, we want to avoid joint replacement surgery which is invasive and carries some risks,” he says. “If I see that an individual’s damaged joint can be treated with the AROmotion treatment, which is a non-surgical outpatient procedure, then I know that we can address their pain non-invasively. If we cannot treat their condition, then I will give them a recommendation on how to proceed that’s best for them. Of course, my goal is to help as many patients as possible to avoid surgery so they can recover quickly and get back to doing what they love.”

If you are living with joint pain that has worsened or reached the point where at-home management is not working, or if you have been told you may need a total joint replacement, it may be time to set up a free consultation with Dr. Dean to see if you are a candidate for AROmotion, a non-surgical procedure that he developed to stop joint pain fast with lasting results. Just fill out the form below to get started!

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and prerecorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.

Dr. Dean’s Favorite Healthy Comfort Foods

Senior Couple Cooking Dinner

As the temperatures continue to cool and the days continue to shorten, our taste for good old fashioned comfort foods tends to increase. It’s natural to crave dishes that will warm us and fill us up during the winter months, but traditional comfort foods are often loaded with unhealthy fats, processed ingredients, and extra calories. So, for those who are managing chronic joint pain and therefore watching what they eat in order to reduce inflammation and maintain a healthy weight, comfort foods may seem like a less than ideal choice. But, according to our founder Robert Dean, M.D., it is possible to enjoy healthy comfort foods this season by simply rethinking traditional ingredients!

“When it comes to comfort foods, what we are really craving is flavor and warmth,” says Dr. Dean. “So, you don’t have to skip out on your favorite dishes altogether. By creating new recipes using healthier ingredients that are low in bad fats, high in lean protein, and high in whole, natural ingredients, you can still indulge while staying on track.”

So, roll up your sleeves, head into the kitchen, and get ready to whip up some seasonal favorites that are on the lighter side with Dr. Dean’s Favorite Healthy Comfort Foods!

Lighten Up Meatloaf with Turkey Instead of Beef

Meatloaf is an American tradition and one of the all-time most beloved comfort foods. When it comes to meatloaf, the key is consistency which in traditional recipes is achieved by combining ground beef with eggs, ketchup, and other spices. By simply swapping ground beef for lean ground turkey and reducing the amount of other ingredients, you can still achieve the flavor and consistency you want – but with less fat and fewer calories. Dr. Dean is a fan of this turkey meatloaf recipe from Skinnytaste.

Skip the Oil with Oven Fried Chicken

Chicken is one of Dr. Dean’s favorite lean proteins not only because it’s a healthy choice, but it can be prepared in so many ways! One of the most popular ways to enjoy chicken is fried which, while delicious, can leave you feeling bloated and blah after eating it due to all of the unhealthy fat from frying oil. So, how does Dr. Dean get his fried chicken fix without the guilt? By baking it in the oven and using healthier ingredients, like panko breadcrumbs instead of regular breadcrumbs. And it’s easy to make! Check out this simple Oven Fried Chicken recipe from Delish (although Dr. Dean recommends skipping the dipping sauce to opt for something healthier or skipping it altogether).

Warm Up with Anti-Inflammatory Winter Soup

Nothing tastes better on a cold winter night than a hot bowl of hearty and creamy soup. But these types of soups are often heavy-cream based and loaded with other unhealthy ingredients that can increase inflammation. That’s why Dr. Dean loves creating homemade soups using coconut milk instead of heavy cream, which is high in healthy fats that can actually help lower bad cholesterol. And, by adding one of his all-time favorite ingredients, turmeric, you can help reduce inflammation as well.  Try this fantastic recipe for “Winter Glow” soup with cauliflower, turmeric, and potato from Upbeet Kitchen.

Make Your Chili Vegetarian

Chili is an amazing go-to winter dish that’s perfect for daytime football, dinner, or a quick snack! To lighten up this popular dish, Dr. Dean loves going vegetarian and getting that traditional consistency from protein-rich black and pinto beans and lots of healthy veggies. Then, just add your favorite spices to achieve your preferred level of heat, and serve with whole-grain bread, avocado slices, or top with low-fat Greek yogurt instead of sour cream. Here’s a great recipe that’s easy to make from Cookie & Kate.

“I always say that balance is the key to a happy and healthy life,” says Dr. Dean. “With these healthier takes on classic comfort foods, you can still get the warmth and flavors you are craving while staying on track with your health and wellness goals. And the best part is you won’t feel like you are depriving yourself, which is so important for staying happy and positive throughout your wellness journey.”

Eating healthier is just one of the ways that you can help promote better joint health as you age. If you are living with knee, hip, or shoulder pain that is impacting your ability to enjoy your everyday life and stay on track with your goals, it may be time to set up a free consultation with Dr. Dean to see if you are a candidate for AROmotion, a non-surgical procedure that he developed to stop joint pain fast with lasting results. Just fill out the form below to get started!

By entering your information and clicking Submit, you are consenting to be contacted by our company representatives by phone, email, text/SMS, and through the use of automatic telephone dialing systems and prerecorded messages at the number(s) and email address(es) listed above even if your number provided on the form above is on a National or State Do Not Call List. Your consent does not require you to purchase any goods and/or services and you understand that you are not required to sign this authorization to receive services.