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Dr. Dean’s Favorite Fall Recipes

Happy senior couple cooking together in the kitchen

The fall season is upon us, which means cozy clothes, cozy spaces, and most importantly, cozy meals. Fall produce can be the perfect addition to your everyday favorites and elevate a dish in both a taste and health aspect!

Today we’re taking a peek into our founder Dr. Robert Dean’s fall favorites. All are sure to please and keep you feeling your best, especially for those looking to diet to help manage chronic joint pain.

“This is the perfect time of year to switch up your daily meal routine and incorporate seasonal vegetables and flavors to get the most out of fall,” says Dr. Dean. “Thankfully, you don’t have to sacrifice flavor to stay on track with your health. By selecting fresh produce, lean proteins, and other joint-healthy ingredients, you can still savor every bite!”

Sweet Potato Salad. Salads aren’t just reserved for the summer. This sweet potato salad is filled with inflammation fighters, deliciousness, and fall crops. The star of the dish, the sweet potato, is rich in antioxidants and anthocyanin, an anti-inflammatory phytonutrient. In addition to the sweet potato, the salad features healthy fat from avocado and dark leafy greens for inflammation prevention. We love this recipe from Love and Lemons.

Maple Pumpkin Oatmeal. Dr. Dean encourages healthy and balanced breakfasts to fuel up for the day ahead and this dish offers just that. The maple pumpkin oatmeal is essentially the taste of fall in a bowl with filling oats, pumpkin, and walnuts. The pumpkin puree in this recipe offers nutrients like vitamin C and beta carotene to reduce joint inflammation. While the added walnuts provide omega-3s to the dish. Snag Oat & Sesame’s full recipe here.

Turkey Chili. Something about chili just exudes fall energy. Bonus points for the fact that it is comprised of some power foods to keep you and your joints healthy and strong. With lean turkey, filling beans, and plenty of olive oil and garlic, this chili is the ideal meal to have simmering on your stove. Ambitious Kitchen’s Seriously, The Best Healthy Turkey Chili is one of our favorites. You can even top it with avocado for some added health benefits! 

Pasta e Fagioli. A simple and filling fall soup is an Italian classic, pasta e fagioli; meaning pasta and beans. This filling recipe leads with cannellini beans as the main ingredient and offers anti-inflammatory properties to the dish. You’ll also find more anti-inflammatory benefits from the garlic and onions in this satisfying recipe. Find the full recipe from Two Peas & Their Pod here.

No-Sugar-Added Oatmeal Cookies. We had to include a little something for your sweet tooth!With a base of whole grains and bananas and chopped dates for the perfect balance of sweetness, this recipe checks all the boxes. You’ll find these cookies by Eating Well are filled with whole ingredients and completely satisfying. 

If you are living with chronic knee, hip, or shoulder pain that’s preventing you from daily tasks and activities, you can complete the form below to request your free consultation with Dr. Dean to see if you are a candidate for AROmotion, which has helped more than 2,000 patients stop their joint pain fast without surgery.

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4 Ways to Combat Aging Anxiety

Happy older couple relaxing on the beach

Growing older can induce some anxiety, especially in a world where it sometimes seems like people are aging backward. Maybe another wrinkle appeared in the mirror or you’re unable to move as swiftly as you once did. However, aging is a gift. The aches and pains are merely a sign of your body carrying you through both the challenging and the fun.

While feeling the anxieties of getting older is completely normal, there are quite a few ways to feel more empowered and grateful for the process. After all, everyone gets older, but not everyone’s mindset is set to do it gracefully.

  • Keep moving. Regular activities such as walking, swimming, or yoga are great ways to keep you feeling your best. The gentle movements can help alleviate joint pain, keep your heart healthy and strong, and keep those endorphins up!
  • Fuel your body. Feel your best from the inside out by eating foods that make you feel good and balanced. Think of incorporating things like fresh, sweet fruits, hearty oatmeals, and crisp fresh veggies into your diet. Don’t forget to indulge occasionally, too! It’s good for the soul and if it’s dark chocolate, it’s good for the heart [1].
  • Focus on what you CAN do. It’s easy to feel down and out when you focus on the things you are no longer able to do. Instead of honing in on the fact that running a marathon is no longer in the cards, shift your mindset to focus on what you can do. Is that going on a mile morning walk with a good friend or being able to whip up a top-notch Thanksgiving dinner? Whatever you consider a win, focus on that. Be proud!
  • Acknowledge those feelings. We get it. Some days the feelings of anxiety or worry hit harder than others. Those feelings are valid and deserve to be acknowledged. Bottling it up will only make you hold onto those feelings longer. Talk to a friend or family member about how you’re feeling or take a stroll in the fresh air to help release those tense feelings. You’ll be in a better position to move forward and focus on what you can control.

There is no doubt that the aging process is one that can leave you feeling anxious, however, we hope these four tips will help you navigate the process a little better. Keep moving, stay strong, and remember all that you are capable of doing. 

If chronic knee, hip, or shoulder pain is adding to your aging anxiety, AROmotion may be able to help.  Contact us today to schedule a free consultation to find out if you are a candidate for our minimally invasive procedure that stops joint pain fast with effective and lasting results.

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Yoga for Joint Pain Management

Healthy senior woman doing yoga at home

Exercise has been shown to be a pertinent part of managing joint pain and stiffness [1]. The whole point is to strengthen the area around the joint and alleviate tension build-up. If you’re looking for a gentler exercise routine to incorporate into your daily activity, yoga may be the movement for you.

“I often recommend yoga to my patients who want to stay active while managing joint pain,” says AROmotion’s founder, Dr. Robert Dean. “Don’t let appearances fool you, either! Yoga is a challenging exercise that requires focus from both the body and the mind. Even though your movements are low-impact and fluid, you’ll still get your heart rate up which is important.”

Yoga’s gentle movements make it an ideal exercise for managing joint pain. The flows and slow, intentional movements found in yoga have the ability to improve joint flexibility, strengthen muscles, and reduce tension [2]. Looking for a few that are easy to incorporate into any routine? We’re sharing three of our favorites below.

Cat-Cow

The Cat-Cow pose is ideal to open up the shoulders and stretch the spine. Not only does this beginning movement increase mobility in the spine, but it also strengthens and stretches your hands and wrists.          

Forward Fold

This pose focuses on the hip joints and can help with stiff muscles. When standing up and bending forward, this gentle stretch will strengthen both your hips and knees while working on that flexibility! [3] 

Bound Angle Pose

Known as a cool-down pose, the bound angle pose offers the ability to open the hips and strengthen knee joints. By placing your feet together while sitting and bending the knees, you’ll reap the benefits after a few minutes.

Just like any exercise program, consult your doctor on what movements will work best and safely for you.

If knee, hip, or shoulder pain is stopping you from enjoying your favorite exercises or activities, AROmotion may be able to help.  Contact us today to schedule a free consultation to find out if you are a candidate for our minimally invasive procedure that stops joint pain fast with effective and lasting results.

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5 Ideas to Get Moving Now

Man overlooking water on bike

When it comes to joint pain, the discomfort may leave you wanting to do anything but move. However, that may do more harm than good. Managing discomfort can be as easy as daily movements and low-impact exercises. Shown to be beneficial in both prevention and recovery, movement can come in all kinds of forms. Not sure where to start? We have five ideas to get you up and moving ASAP.

Walking. Not only is walking a great way to get around and explore your neighborhood, but it’s also a great way to keep your body moving and keeping discomfort at bay. You can even mix walking into the beginning of your workout routine to warm up. This can reduce potential muscle soreness and prevent injuries.  

Swimming. Did you know that when in the water a majority of your body weight is supported? Due to this, it allows you to move in ways you may find uncomfortable outside of the pool. Water activities such as swimming, water aerobics, and water jogging give you the ability to move with ease and strengthen the areas around your joints. [1]

Yoga. Take it to the mat for pain relief. It’s no secret that yoga has many benefits when it comes to alleviating stress and strengthening the body. Overall, the gentle flows and movements are known for being easy on the joints [2]. Given the variety of yoga styles, there are plenty that can play a role in helping keep joint pain in check by strengthening and improving flexibility.

Cycling. Another way to get out and explore the world, all while staying in motion! If you’re someone that is looking for a little more from your movements, cycling may be for you. With the ability to adjust the intensity, you can ensure you’re working at your pace and comfort level [3]. Whether that’s cycling outdoors or pedaling it out on a stationary bike, you’re bound to reap the benefits of strength training and limiting discomfort.

Stretching. An easy way to get started is to incorporate stretching into your daily routine. While you may not think stretching can prevent and alleviate discomfort, a variety of dynamic and static stretches can make all the difference.

Regardless of how you decide to move, it is encouraged to warm up and cool down to prevent injuries.  Be sure to consult with your doctor before beginning a new exercise routine to ensure what route is best for you.

If knee, hip, or shoulder pain is stopping you from enjoying your favorite exercises or activities, AROmotion may be able to help.  Contact us today to schedule a free consultation to find out if you are a candidate for our non-surgical orthopedic procedure that stops joint pain fast with effective and lasting results.