New Year’s Resolutions

If you are like many people the last few days you have vowed to eat better and exercise more.

ny res

In theory Dieting is simple math.  Burn more calories then you take in.  But in reality it is not that simple.  If you want to eat healthy foods then buy heathly foods.  If you can not so no to potato chips then don’t have potato chips around.   Figure out your pattern: if you are a “snacker,” snack on health nuts or trail mix.  If you like sweets, buy dark chocolate or good protein bars that have chocolate in them.  If you like fast food, just say no.  If you are a last minute take out person, make a weekly menu and plan your dinners ahead.  In live by the 80/20 rule :  80% of the time eat very healthy food 20% celebrate and eat what you like.  But be careful not to flip it.

When talking about exercise there a a very small percentage of people who like to work out.  To find them go to any gym and find the people in uniform or the hyper really thin girl teaching a class.  Find ways to set up your excise routine so that it becomes a habit and you can be successful.    Here are some ideas:  Workout with a buddy so you can’t opt out.  Go to specific classes at the gym.  Set a schedule in your phone with alerts to tell you to go exercise.  If you like to cheat, then set it up so you can’t.  Here is an example (and I will deny it if you tell her I told you): Wendy always cheats on the treadmill.   There is always an excuse to stop early.  So to ensure she doesn’t cheat; she goes to a trail.  If she has decided to run for 30 minutes, she runs 15 min out and then she is forced to run the 15 min back.  There is no way to cheat.

When talking about diet and exercise it is an up hill battle.  If it were easy every one would be in shape.  Set a large goal and smaller goals along the way.  Set up a reward system.  Take measurements so you can see change. The scale is NOT your friend!.  You can get thinner with out weight changing as your body gets in shape.  Good luck.  If you need a jump start please ask about Novolife.


As part of our nutritional and lifestyle coaching services, Dr. Lee provides patient-specific recommendations on nutritional supplements and healthy food choices. Interested? Contact us today for more information.


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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!

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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.