Mindful Holidays in River North

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Mindful Holidays…


Turkey, pumpkin pie, cookies and holiday parties stacked on top of one another. When we’re deep in the holiday season it’s easy to put your healthy lifestyle off to the side; eating whatever you and skipping gym days. Often times this leads to intense feelings of guilty new year resolutions to lose the weight and get back into shape and on track. For many this is a cycle that repeats yearly.

How about this year we get a head start and practice mindfulness and moderation creating balance of fun and still keeping our daily habits and routine in check.

  • Maybe limit to one or two cookies, a special one that is very much a treat this time of year as opposed to a chocolate chip that is available all year.
  • Limit drinks at the work party to two, drinking plenty water in between.
  • Be sure to schedule your gym time in your calendar and schedule everything else around it – Make yourself just as important as your friends, family and colleagues.

The more indulging and procrastination, the harder and longer it takes to get reset back to your normal, you can still enjoy the holidays in moderation and feel ahead of the game come the new year.

 

Tingling, heavy, achey arms in Downtown Chicago…

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Tingling, heavy, achey arms?


ReavesSpineImageEver woken up with a numb arm or found that after working on the computer for couple hours your hands go numb, tingle or feel heavy and achey?

There are many reasons these symptoms could stem from but one of the most common is due to Thoracic Outlet Syndrome. When the blood vessels and nerves are compressed at the shoulder/neck joint, a sensation down the arms and/or hands occurs that can be sharp, dull or numb and tingly. Many times this pain is due to bad posture, injury or lack of mobility of the joints. You may also have a limited range of motion in your shoulders and arms.

A chiropractor can help with restoring the mobility of the joints and making postural changes will help to lessen the pressure on the nerves and surrounding tissues bringing balance back to the muscles of the neck, shoulders and upper spine.

Suspect of neck pain and tingling? Schedule your visit today.

In good health,
Dr. Joanna Reaves

 

Chicago Foot pain, knee pain, hip pain, low back pain. How are these all related?

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Foot pain, knee pain, hip pain, low back pain. How are these all related? 

Orthopedic insoles isolated on white background

The whole body is a kinetic chain, connected from our toes to our nose. One part that that we take for granted is the foot. The driving force from every step comes from the foot and having improper support and stability can throw the whole chain off.

We all know how important having supportive shoes is, especially for folks who are walking the city streets, the pavement can take a toll on commuters to and from the train/bus or to the office. Many of us grab our tennis shoes and tote “work” shoes in a bag to change to change into once we’ve reached our destination. 

Custom made orthotics help to reduce discomfort while enhancing support in the foot. Packaged inserts, unless prescribed by a doctor and crafted for your specific foot, is a shoe insert, not a custom orthotic. Custom made orthotics for your feet specifically work for YOUR feet, providing
the proper support in the right places creating proper alignment, and helping to address 
foot problems or cure long-standing foot issues.

Custom orthotics can be made by a Chiropractor and can be of great benefit to your chiropractic treatments. As the end of the year approaches, deductibles are met and HSA funds are still available, for your to use,  don’t let those go to waste. Schedule your chiropractic visit and learn if the root of your problem is connect to your feet.
In good health,
Dr. Joanna Reaves

Sciatia in River North… What is it Really?

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The term Sciatic is thrown out there quite a bit but what is it and what does it mean?


ReavesChiroBackPainThe Sciatic nerve is a large nerve that starts in the lower back and goes down the back of the leg to the foot. There is one on each side of the body. When this nerve is affected in some way, there is a sensation of shooting pain that most commonly starts at the buttock and goes down the leg as short as to the knee or as far as to the foot. When this sensation happens it is termed as Sciatica.But what is really happening and why?

 

When the sciatic nerve is affected there are three common reasons.

  1. There is a tiny muscle deep into the buttock called the Piriformis muscle. When the this muscle becomes tightened from overuse or from an injury, it puts pressure right on the sciatic nerve causing that deep dull achey pain and then shoots down the leg.
  2. When there is a lack of mobility or a misalignment within the joints of the pelvis or the lower back, this too can compress on the sciatic nerve and cause more of a sharp shooting pain.
  3. When there is disc disease such as a degeneration, a bulge or herniation, or as some like to call it ‘a slipped disc’, the pressure from the disc can hit on a nerve and cause the sciatic sensation down the leg.

There are many other causes of this sciatic pain sensation as well but to properly diagnose and treat this problem, a thorough history and examination must be performed to determine what the actual cause is.

Suspect of sciatic pain? Schedule an appointment today and find out what the real cause of your pain is.
In good health,
Dr. Joanna Reaves

 

Screen time… More harm then Good?

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Is screen time doing more harm then good?


This question has started to float around the past few years and many believe there is good cause for concern. The booming tech industry has everyone utilizing a computer or some sort of tech device, in every part of our lives. From work computers, mobile phones to movie streaming on our lap tops we just can’t seem to break away from our screen time.

Yes, technology has made our lives easier and everything in it much more convenient. But there is a price to pay, and the physical health of our bodies is the price.

Conditions such as carpal tunnel syndrome, cubical tunnel syndrome, de quervain’s (aka texting thumb – yes, there is such a thing!), headaches, low back pain, neck and shoulder tension are just a few to name that are repercussions of excessive use of  our electronic devices and computers.

These conditions arise from bad ergonomics, stress and tension in the joints due to a change in a movement that our bodies were not designed for.

So how do we lessen the burden we place on our bodies before they become chronic issues?
Have you checked your work desk for correct chair height, adequate equipment spacing and good desk posture? 
Are you getting up and taking breaks from computer/phone every 30-60 minutes adding movement with a walk?
Are you strengthening and stabilizing the body, particularly the back, arms, neck?
Are you treating underlying issues with therapy such as ultrasound, Graston technique, acupuncture, kinesio tape, chiropractic adjustments?

Did you answer no to one or more? Making small changes can help tremendously toward a healthier lifestyle and saving yourself from any future chronic pain.

In good health,
Dr. Joanna Reaves
 

Spring Movement in Chicago – Let’s get to it!

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Spring Movement – Let’s get to it!


STOCKHOLM - MAY 31: Legs and feet closup in ASICS Stockholm Marathon 2014. May 31, 2014 in Stockholm, Sweden.

Spring is finally here! We’re all slowly crawling out of hibernation and getting our bodies moving, some of us even get the running itch and head to a nearby path or trail and get our stride going. Race season is also starting and many are ready to join in on the fun and set to tackle our new goals, head on for the season!

We were pretty fortunate as this Winter wasn’t too bad on us. But for many, after being seditary for the last few months, newly engaging in movement can feel amazing and can also throw a few things out of whack, causing some limitations and possible injuries.

Moving your body, whether it be running, a cardio class or yoga for stretching is a great start. Remember, slow and steady wins the race, along with regular chiropractic adjustments will allow the joints and muscles to move at their fullest potential and keep you safe to enjoy the rest of the season, injury-free. Ready to come in for a visit? Schedule here!

Check out some these fun races coming up….

In good health,
Dr. Joanna Reaves

 

Coping with Stress in River North!

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Coping with Stress


Stress - woman stressed with headache. Female stressed and worried with migraine headache pain. Blackboard concept with young female model on chalkboard black background. Asian Chinese / Caucasian.

Everyone stresses out to some degree.
We all have different forms of stress and each of us presents differently. Neck and jaw pain/discomfort is a common presentation, Many times, tension in these areas from jaw-clenching results in headaches.

Most of us don’t realize that this repetitive action is even occurring. Once you pinpoint and become self-aware of this, preventative measures can be taken.

One of the first steps to take would be to see your dentist for a night guard, this can help with grinding of the teeth as well.

Seeking stress management is also a key step in relieving this tension/stress. Addressing the headaches and neck and jaw tension through Chiropractic care helps to reduce the symptoms. The combination of all of these therapies allows for optimal results.

Do you suspect your holding tension and stress?
I can help!  Schedule your visit today.

 

The Top 5 New Year’s Resolutions

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The Top 5 New Year’s Resolutions 


  • Lose Weight
  • Getting Organized
  • Spend Less
  • Save More
  • Enjoy Life to the Fullest
  • Staying Fit and Healthy

ReavesChiroScaleSound Familiar?

Tell me something. Where are you in your process in relation to your resolutions? Are you having success and feeling motivated? If you are YAY!! Keep up the great work! If not keep reading…..

Statics show us that only 8% of people actually achieve their resolutions. Consistency, accountability and a clarity are crucial for success. If you feel as though you are falling off the wagon already or don’t even know where to start, I would love to help set goals, make a plan, hold you accountable..TOGETHER! So what are you waiting for? Take back control of your well being-  Schedule your visit today!


Healthy Eats

In an effort to pack in nutritious but comforting meals into January I’m including this delicious bake below!


Quinoa and Winter Squash Bake

Serves 8

Ingredients
1 1/2 pounds butternut or other winter squash
2 tablespoons olive oil, divided, plus more for greasing dish and brushing on top
Kosher salt + Freshly ground black pepper
3 tablespoons ground flax seeds
1/2 cup + 1 tablespoon water
1 yellow onion, chopped
2 cloves garlic, minced
1 teaspoon finely chopped fresh marjoram
1 teaspoon finely chopped fresh rosemary
1 teaspoon finely chopped fresh sage
1 teaspoon finely chopped fresh thyme
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
2 cups cooked quinoa (cook in vegetable broth for best flavor)
1/4 cup toasted pumpkin seeds
3 tablespoons dried currants or chopped dried cranberries
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Preheat oven to 375°F. Peel and cut the squash into 1/2-inch cubes. Toss with 1 tablespoon of olive oil, season with salt and pepper, and spread in a single layer on a baking sheet. Roast until tender, about 30 minutes, turning halfway through. Remove from the oven and lower the oven temperature to 350°F.

Combine the flax and water in a medium bowl and stir with a fork until thickened. Mash half of the squash using a fork or food processor. Add the mashed squash to the flax and stir with a fork until well-combined. Set aside.

Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the onion, garlic, and herbs and cook, stirring occasionally, until the onion is soft and translucent. Transfer to a large bowl.

Add the quinoa and mashed squash-flax mixture to the bowl along with the paprika, nutmeg, 2 teaspoons of kosher salt, and a few cracks of black pepper. Stir until well combined. Add the remaining cubed squash, pumpkin seeds, and currants, and stir until combined. Taste and adjust seasonings, if desired.

Transfer the mixture to a greased 9-inch pie plate or a similar-sized oven-proof dish. Press it down firmly and evenly and brush a little olive oil on top. Bake until set and edges are browned, about 40 minutes.

Slice and serve warm or at room temperature. Leftovers will keep, covered and refrigerated, for up to a week.

Recipe Credit: The Kitchn

As you can see, many of these are about health, wellness and overall quality of life. We aim to wipe the indulgences of the holidays in hope to start fresh and new with vigor and excitement. What ends up happening is lack of plan on how to keep oneself on track.

Give the Gift of You…

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Give the Gift of You…


‘Tis the season for giving! By now most of us have done our running around and are tieing up loose ends just before the big day. All the gifts are wrapped and ready for friends and family and we are looking forward to the celebrations!

It’s time to give the most important gift of all, are you ready?

This holiday go beyond the wrapped gifts, the perfect outfit and tasty tidbits and give the best gift of all… the gift of being present, the gift of yourself. Turn off the phone, and the social channels and sit and listen to the sounds around you; absorb all the laughter, love and peace the holidays have to offer.

I wish everyone the best of the season and into the New Year. May 2016 be a year of continue growth, whether it be with your health, success, or overall happiness. Cheers!

Happy Holidays!
Dr. Joanna Reaves

 

Show yourself a little Gratitude…

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Show yourself a little Gratitude…


Everyday we wake up. Go to work. Eat food. Enjoy time with friends and family. Work through the routine we call life. Go to bed. Repeat. We establish this flow and move through the days without really thinking twice about it; Not putting thought into how we are physically and mentally accomplishing this routine.

To work through the day to day, our physical body commutes us to work. Our brain allows us to utilize our intelligence so that  we can get it all accomplished. Be grateful for this. Take care of yourself. Express gratittude  by taking the time to nourish your body with exercise and by eating well. Surround yourself with positivity to feed your heart and soul with happiness.

The end of the year is approaching and the holidays tend to be quite busy for most. Taking time for yourself gets further and further down the list. The best way to be there for everyone else, is to be there for yourself first and foremost. Try setting an hour out for yourself, a few times a week and fill them with a yoga class, massage, acupuncture and chiropractic care.

The end of year is also the perfect time, to use FSA funds. Be sure to schedule your visits in December, a benefit not only for your health but for your wallet as well! Schedule your visit today!

Here’s to a Happy Thanksgiving to all, filled with lots of love and gratitude!

Dr. Joanna Reaves


ReavesChiroBaconWrappedDatesBacon Wrapped Dates with Goat Cheese

INGREDIENTS

8 slices bacon  (thin bacon works better)
16 dates
4 ounces goat cheese
toothpicks

INSTRUCTIONS

Preheat the oven to 350 degrees Fahrenheit.

Slice the dates lengthwise on one side to create an opening. Remove the pit.

Using a spoon, stuff a small amount of goat cheese into the cavity of each date and press the sides together to close.

Cut the bacon slices in half. Wrap each date with a slice of bacon and secure with a toothpick.

Arrange evenly on a baking sheet with raised edges (otherwise grease will get everywhere) and bake for 10 minutes. Remove the dates and use the toothpick to turn each one so it’s laying on its side.

Bake for another 5-8 minutes, until browned to your liking, and turn the dates to the other side and repeat.

Remove from the oven, place on a paper towel lined plate, and let stand for 5 minutes before serving.

NOTES

For crispier, browned bacon, set the oven temperature at 375.

For crispier bacon, bake longer.

Keep leftovers in the fridge.

Recipe + Photo Credit: Pinch of Yum

 

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