Holiday Survival Guide

As we all now, the year ends next Wednesday at 4pm. Sure, the calendar goes on, but we’ve all checked out; any aspirations of health have been replaced with visions of sugar plum (shots) and mini-crab cakes dancing in our heads. On Jan 2 we all crawl out of our eggnog induced haze and wonder what happened while celebrating the abrupt death of our resolutions with a trip to the Chinese food buffet.
So why weight (intentional pun)? Get proactive; to help, here’s my Holiday survival guide:

  1. An all you can eat buffet is not a double dog dare. This is the thing I struggle with the most. I paid good money to eat all I can, and I’m going to get my money’s worth; take it from someone who’s learned that lesson, it’s not worth it. Also remember it’s not a race. Generally, the slower you eat, the less you will.
  2. An open bar is not a challenge.
  3. Water, water, water. No less than 6 glasses a day, more if you’re drinking or eating sweet/salty foods.
  4. When possible, take a nap.
  5. Instead of doubling your coffee to keep up, try vitamins.
  6. Replace one meal a day with the endless salad, not the one from Olive Garden, that’s the endless waistline salad. Recipe: chopped peppers, cucumber, celery, onion, lettuce, other greens, radish, sprouts, broccoli, cauliflower, endive, arugula; tossed with lemon or lime juice/vinegar or hot sauce (not wing sauce) Notice how no one said salt? Eat as much as you want, and this time I mean it.
  7. What ever was said, can’t be unsaid, let it go. The holidays are an emotionally trying time. Harboring hate and resentment makes you sick. The past is the past and it’s not coming back. Take out a piece of paper and write down his/her name, wad it up, throw it away and forget it; you’ll be glad you did.
  8. Exercise. Even if it’s an extra lap around the mall, or a round of Wii, get out and move it.
  9. Just because you’re having dinner at 2 houses with 2 different families, doesn’t mean you have to eat as much as 2 families. Portion control is lost this time of year. Try this: Drink a large glass of water. Instead of using a dinner plate, eat off the salad plate-it holds less food. Drink another large glass of water and wait at least 5 minutes before going for seconds.
  10. It really is better to give than receive.
  11. Eleven, really? Ten isn’t good enough for Spinal Tap, neither for me. DON’T FORGET YOUR APPOINTMENTS!!! I’ll get lonely here without you, plus we don’t want to loose the progress we’ve made in getting you back to optimal health.


I have been having severe pain since 2014. I’ve had a full battery of x-rays/MRI done to diagnose my condition [as] severe arthritis. After I was prescribed an injection that I was told would take care of everything, the pain was back, worse than before. Dr. Lee reviewed my x-rays and MRI and set up a treatment plan... After the 1st visit my pain has decreased. I can already feel a big difference.

Before coming to Dr. Lee, my ankle pain would wake me up during the night because of its severity. Dr. Lee has helped alleviate the pain in my ankle. By performing specific exercises twice per week, the pain is non-existent!

I have been a patient of Dr.Lee's for about 10 months now. As a 22 year old, I have been suffering from back pain since I was about 13 years old. The pain increased a few years ago and despite physical therapy performed at other facilities, and pain medications from the doctor I was unable to control the level of discomfort. I found Dr. Lee and have been extremely happy with my results.

I came to Dr. Lee with several aches and pains. I was nervous about receiving chiropractic treatment but Dr. Lee eased my concerns by thoroughly making sure that I was a safe candidate for adjustments... After regular adjustments and Physical Therapy, my knee pain is gone, my elbow pain is gone, my ankle and wrist are improving AND I’m reducing the migraines I used to get too!

I began seeing Dr. Lee after noticing severe tenderness and pain in my left hip region... I was lucky to find Dr. Lee when I did, not only did he help me discover that the pain in my hip was actually related to a mass growing uncontrollably but he also gave me the comfort I’d been searching for with chiropractic. I’d recommend Dr. Lee to anyone who wants to be pain-free!

I have had lower back problems for about 35 years. As I aged, they were getting worse. I also noticed I was over weight. I came to Susquehanna Spine & Rehab because Dr. Lee could address both issues as part of a unified plan. The diet regimen, chiropractic, and personalized exercises worked!

Ever since I was a kid, I’ve had pain in my neck and shoulders... Now that I’m an adult, my pain continues, but Dr. Lee is helping me a lot. I have an appointment twice a week, and I can definitely tell a difference. I use pain management along with the tens unit and physical therapy. All three of these services are working great and I’m definitely feeling better.

I have had back problems for years. I have been to other chiropractors I have even gone to medical doctors no one has been able to make it feel any better. Then I found Dr. Lee I have finally found relief. I am feeling so much better after starting care at Susquehanna Spine & Rehab.

I began seeing Dr. Lee because of a shooting pain I developed in my left heel... After a brief examination, Dr. Lee explained to me that my pain was being caused by Plantar Fasciitis... Shortly after Dr. Lee began treating my heel, I noticed that I was experiencing less and less discomfort. In a few short weeks, I was able to continue my exercise routine and enjoy my daily activities pain-free!

When I came to Susquehanna Spine & Rehab I was very skeptical. After only 2 weeks at Susquehanna Spine and Rehab the severe pain in my neck, shoulder and arm had greatly improved … NO MORE PAIN! I can now sleep through the night without waking up in pain! THANK YOU SUSQUEHANNA SPINE & REHAB!!!

My daughter started falling up the stairs at school and having severe knee pain for no apparent reason... Dr. Lee did a thorough exam and walked us through his entire treatment plan. Every appointment was made at a time convenient to my schedule. Heather has made wonderful progress and is now pain-free. Dr. Lee was always available for questions and kept me well informed of her progress.