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

Happy New Year 2022

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 2021, 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, 2022, 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 2022 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.

Holiday Recipes for Joint Health

Holiday Dinner Table

We’re officially in the holiday spirit and thinking of all the deliciousness that will grace our tables over the next couple of weeks. Thinking of holiday recipes to include this year? You may see the usual suspects like bacon-wrapped dates, cheeseballs, and spinach artichoke dips, but we wanted to think a little outside of the box when it came to serving up a holiday meal.

While we want to continue to make choices that benefit our joint health, we don’t want to sacrifice taste. Whether you’re looking to bring an appetizer and a dessert or are in charge of the full spread, we’ve got you covered with our ideal menu.

Appetizer • Bruschetta

Typically enjoyed during the warmer months, bruschetta can still shine this holiday season. The incredibly flavorful bite incorporates ingredients that are made to help with joint health and keep inflammation at bay. The juicy tomato base is dressed in extra-virgin olive oil and plenty of garlic. Both ingredients are top on the list of healthy foods for your joints.   

Main • Honey Mustard Baked Salmon

While this is a delicious dish to add to your holiday table, it can be a crowd-pleaser all year round. Not only is this dish packed with flavor, but it’s also actually packed with Omega-3 fatty acids. This source works to reduce inflammation which is great for keeping those joints in good shape.

Side • Shaved Brussel Sprout Salad

This simple salad tastes anything but simple. It features the perfect balance of salty, sweet, chewy, and crunchy. Being in the cruciferous vegetable family, one of the great things about brussel sprouts is their ability to assist with eliminating the swelling of joints. Topped with olive oil and almonds, this salad has all the makings for a joint healthy side (or main), all while making your taste buds sing.

Dessert • Chocolate Covered Stuffed Dates

Switch it up from the traditional cookie or fruitcake for the holidays and opt for this tasty treat. The date has a caramel taste and texture and when you pair it with your favorite nut butter and dark chocolate, you create a healthier dessert. It almost mimics a Snickers bar (and who doesn’t love those?). A perfect way to get in those dark chocolate benefits without getting a total sugar rush!

Apéritif • Blueberry Gin & Sage Punch

If you’re looking to add a festive cocktail to your spread, might we suggest one chock full of blueberries? While most fruits have anti-inflammatory properties, the blueberry has the ability to ease pain; all while tasting delicious! This refreshing make-ahead punch is sure to delight all guests!

Will one of these holiday recipes be making an appearance at your festivities this year?

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.

Dr. Dean’s Favorite Holiday Traditions

Family celebrating the holidays

This is the time of year where holiday traditions come on the scene and we feel the magic of the season. While there are plenty of well-known traditions, as well as personal ones, we love finding those that keep us moving and feeling connected with ourselves and loved ones.

AROmotion’s founder, Dr. Robert Dean, is sharing four of his favorite holiday traditions to help bring the spirit as well as a few ways to manage chronic joint pain at the same time. From Dr. Dean and all of us at AROmotion, we hope you enjoy these traditions and have a happy holiday!  

Play Tourist. Most cities and towns have something special to offer around the holidays. Whether it’s a holiday market supplying unique ornaments to add to your collection or strings of lights adorning your version of Main Street, exploring spots like these are sure to put you in the spirit and make memories for years to come. Get those joints moving by enjoying a bundled stroll with friends and family with hot cocoa in hand to take it all in.

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Host a Cookie Party. The sweets are in abundance around this time and we’re here for it! While a chocolate chip cookie cannot be denied, an exciting holiday tradition is making (and/or tasting) all the special cookies come out of hiding for the season. Hosting a cookie baking party or cookie exchange is a wonderful way to bring people together as well as to create. We think these Carrot Walnut Oatmeal cookies would be a delicious addition to any tray. They even call for turmeric, which is perfect for fight off inflammation.   

Freeze Those Memories. Grab your best holiday outfits and pose for the picture! Memories are treasured and a photograph to accompany those are priceless. We love the holiday tradition of taking a group photo each year to not only remember, but to also look back on years past. This serves as a reminder of all to be thankful for during this season.

Give Back. While it’s always a good time to give back to the community and those in need, this season is exceptionally helpful. There are plenty of ways to make charity a part of your holiday traditions. Find an organization that you align with and donate in a friend or family member’s name as a gift or donate your time at local shelters.

What are some of your favorite holiday traditions?

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.