Suggestions for Successful New Year's Resolutions from BBAP

Tradition dictates that once every year; at the beginning of the year, we reflect on our lives. Where we are now... and where we would like to be in the future.

That being said, here are some suggestions for successful New Year's Resolutions:

1. Be realistic. Set achievable goals. Choose goals that are feasible to do within one year. Share your goals with family and friends for a "reality check."
2. Be specific with your resolutions. Instead of a vague "I will exercise regularly this year" opt for "I will take a 30 minute walk 3 times a week." Instead of "I will eat better this year" opt for "I will have a salad for lunch 4 times a week" or "I will not snack after dinner."
3. Break down large goals into smaller ones. For example, commit to losing weight and getting healthier by writing down specific small steps that you can take and add on to them each month. For example: In January: I will join a gym and go 3 times a week. In February: I will hire a personal trainer, etc.
4. Find alternatives to a behavior that you want to change, and make this part of your resolution plan. If you want to quit smoking or stop eating junk food but find that these behaviors relax you, choose a healthier form of stress reduction: exercise, spend time with friends, read a good book, massage therapy, etc.

And of course, last but not least ... the best health resolution for every New Year is to continue to optimize your health with regular chiropractic care at Baltimore Back and Pain Center! Make sure you contact our office to get on the schedule for 2014. Happy New Year!

Holiday Stress Reducing Tips from Baltimore Chiropractor Dr. Michael Dorn

Christmas is next week and, if it hasn't already, most people's stress levels will start to rise. "How will we fit everything into our budget this year?" "Who do we visit first?" What if I burn the cookies - again!?" "How will Santa get all of the toys delivered?!"

If your heart is suddenly racing after reading that, then read on for some stress reduction tips from Baltimore chiropractor Dr. Michael Dorn of Baltimore Back and Pain Center.

1. First, set a plan. Putting a plan on paper (or at least a Word doc) often makes it easy to break down large problems into a group of easy to manage steps.

2. Take time for yourself. "I've said it before," says Dr. Dorn. "In order to take care of others, you need to take care of yourself." Be sure to have time for you to do things for yourself. This includes dealing with nagging issues like headaches, that often get worse around this time of year. Don't ignore them.

3. Exercise 20 minutes a day. "Wait, what!? Who has the time at this time of year?" Dr. Dorn continues, "It seems like we're constantly bombarded with people telling us to exercise more, but this time it's for you." Exercise reduces the impact of stress hormones on our body and makes sleep easier, speeds healing, and improves one's outlook on difficult tasks.

So that's it, short and simple ... three steps to help make this the best Christmas season yet. If you have questions or would like more help with ways to manage your holiday stresses or pains, please contact Baltimore Back and Pain Center at 410-662-4476 and let us get you on the road to a healthier you in 2014. Visit the BBAP website for a coupon for a free chiropractic evaluation and hydromassage.

Quick Tips from Baltimore Back and Pain Center for a Healthy Thanksgiving

2013 is flying by and Thanksgiving is just around the corner. Year after year most of us gain a pound or more during the holidays and unfortunately it generally stays with us. And some of us work really hard to get the weight off throughout the year, only to gain it back around the holidays.

Dr. Dorn and the staff at Baltimore Back and Pain Center want you to know that we are thankful for you, our Baltimore chiropractic patients. We want you to enjoy your holiday, so we share a few general and chiropractic health tips to do just that. With a little know-how, you can satisfy your longing for your mom's famous pumpkin pie and still enjoy a guilt-free Thanksgiving feast!

Here are Seven quick tips to a healthy and guilt-free Thanksgiving.

1. Don't Skip Breakfast
   It's not better to skip breakfast before the big meal. Starting your day with a small, nutritious breakfast can give you more control over your appetite during dinner.
2. Be Active
   Work out early in the day if you can, and take a walk after dinner. The walk will help you burn more of the calories you will be taking in. Breathe in the fresh air. Settle the food.
3. Watch Your Portion Sizes
   Manage your portions, skip the seconds. Leftovers are so much better the next day anyway! Eat more of a variety and keep the portions smaller, including dessert. Eat slow and savor each mouthful! And if possible, it's better to eat small portions throughout the day than it is to pack it all in one meal.
4. Go Easy on Alcohol
   Don't fill up on alcohol. Alcohol calories can add up quickly. And if you do indulge, please be responsible!
5. Focus on Quality Time with Family and Friends
   Thanksgiving is not just about the delicious food. It's a time once a year to celebrate and reconnect with family and friends. Enjoy spending quality time together, not just what is on your plate.
6. Don't Get Stressed Out - Laugh!
   Leave the drama on the TV. Laughter is good for the vascular system, the heart, and the healthy function of blood vessels. It's also contagious, so when things get a little tense, laugh! The holidays are a time to appreciate what you have, with the people you love.
7. Don't Worry ... Too Much
   If you overindulge, one day of super eating like one day of super dieting isn't going to miraculously change your life. So eat, nap, talk, laugh, play, take a walk, watch a game or parade, cook, bake and enjoy! We have lots to be thankful for.

Happy Thanksgiving from the Staff at Baltimore Back and Pain Center.