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
ReavesChiroSquashBakeMethod
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

 

OUCH – Neck Pain in Chicago!?

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OUCH-Neck Pain!


Have you ever woke up and felt like your neck is ‘stuck’? You can look to the left ok but to the right, it’s just not happening!
Most of us would pop some anti-inflammatories or pain killers, maybe throw some ice on it and just get on with the day, as painful as it may be. It can take up to 2 days or more to actually feel “normal” again and worse yet, it seems to be a reoccurring issue, you are beginning to notice the pattern, not ever feeling quite right.

Well, What Is It?


What’s going on here and what’s happening to your neck? Well to put it simply… it’s a pinched nerve. You may have heard the term before, it is a very common condition that Chiropractors treat often and happens to be one of the easily, treatable conditions.
In essence, the joint, where two bones come together get misaligned and become “stuck”, pressing on the nerve in that area. The joints need to be released and realigned so it does not put pressure on the nerve. Without the re-alignment, the joints will continue to be stuck even though you may feel temporary relief, subjectively, your pain level decreases or diminishes, but the problem is not fixed.This is where a Chiropractor comes in to play. A Chiropractic adjustment frees the joint and aligns the spine which lessens the pressure on the nerve.The next time you wake with an achy neck that doesn’t allow for much movement, call to schedule an appointment and stop the maddening cycle.


ReavesChiroAppleRecipe for Healthy Eating

‘Tis the season of the sweet tooth! This healthy caramel apple recipe has just enough caramel to satisfy any sweet craving!

Caramel Apple Recipe
Makes 6 servings

1/3 cup packed light brown sugar
1/4 cup agave nectar
2 tablespoons butter
1/8 teaspoon salt
3 tablespoons chopped unsalted nuts, such as peanuts or pecans
6 small apples, such as Eve or Paula Red

1. Line a baking sheet with wax paper and coat with cooking spray. Coat a tablespoon measure with cooking spray.
2. Combine brown sugar, agave, butter and salt in a small saucepan. Place over medium heat; as soon as the syrup starts to lightly bubble around the edges, cook, stirring constantly, for 1 minute more. Add nuts and cook, stirring constantly, until the sugar is melted and the mixture darkens, about 1 minute. Remove from the heat.
3. Working quickly, spoon about 1 tablespoon of caramel over each apple. Repeat, spooning another tablespoon of caramel over each apple, turning as you pour.
4. Let cool on the baking sheet for 5 minutes. Insert popsicle/craft sticks into the tops. Press any stray strands of caramel back onto the apples. Let cool for at least 30 minutes.

Enjoy & Happy Halloween!

 

Pregnancy & Chiropractic Care in River North

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Pregnancy & Chiropractic Care


ReavesChiroPregnancyI am grateful each day that I get to do a job that I love; helping to relieve my patients of pain and discomfort. From athletes to folks who work at a desk all day, kids and the moms who birth them I am extremely fortunate to be able to practice with such a diverse set. One of my favorite aspects in chiropractic care is with pregnancy. I am Webster Technique Certified trained to work specifically with pelvic balance in pregnancy.
Chiropractors that have been trained to work with pregnant woman are able to use tables to adjused for a pregnant woman’s body and techniques that avoid unnecessary pressure on the woman’s abdomen. Visiting a chiropractor during pregnancy can help establish balance and alignment with the pelvis. When there is misalignment this can effect the amount of room there is for the baby to develop. It can also lead to difficulty in the baby being aligned correctly for delivery. The potential for benefits of chiropractic care during pregnancy are surprising and can include relief of morning sickness symptoms like nausea, relieving back, neck and joint pains and preventing a potential cesarean delivery.

If you are interested in learning more about chiropractic care with pregnancy, schedule a consultation I will be happy to discuss the benefits and course of action with you and your pregnancy..


ReavesChiroChiliRecipe for Healthy Eating

Winner Winner Chili Dinner!
Earlier this month the office gather for a little chili cook-off and yours truly took home bragging rights!  Yes, I know it’s the middle of summer but there is something to be said about easy, healthy lunches that you only have to prepare once a week! This one is chockfull of protein and fiber…So here you have my favorite chili recipe!!

2-tablespoons olive oil
1-whole onion diced
4-cloves of garlic minced
2-pounds of boneless, skinless chicken breasts, cut into large dice
1-12-oz bottle of good beer
1-14-oz can of diced tomatoes
3-whole chipotle peppers in adobo sauce, minced
1-14-oz can of pinto beans, drained and rinsed
1-14-oz can of black beans, drained and rinsed
1-14-oz can of kidney beans, drained and rinsed
1-tablespoon chili powder
1-tablespoon ground cumin
1-teaspoon salt, more to taste
¼ cup Masa Harina
1 lime, juiced
Sour cream for serving
Grated sharp cheddar for serving
Cilantro for serving
Lime wedges for serving

Preparation
Heat olive oil in a large pot over medium heat, add onions and garlic and sautéed until onions soften. Add chicken, sautéed until lightly golden. Add ¾ of the beer, reserving the rest, then cook until reduced for a couple of minutes.

Add the tomatoes, chipotles, beans, chili powder, cumin and salt. Stir to combine. Cover pot and cook for one hour.

Combine the masa harina with the rest of the beer and stir to make a paste. Add tis to the chili, along with the lime juice. Stir and cook for 10 more minutes or until thickened.

Serve with sour cream, cheese, cilantro and a squeeze of lime.

 

Summer Fun – Maintenance Required

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Summer Fun – Maintenance Required


So here we are July! Many of us have been quite busy traveling, sports teams, race training and just plain getting out into the sun! I love to hear when patients are being active and really jumping into summer fun! Work life balance is important part of an overall happy life. One of the keys to balancing your work and play is ensuring your body is performing at its best.

We all are pretty familiar with the effect sports and outdoor activities can have on our bodies. But we tend to dismiss the effects of work life can have as well.

Repetitive Strain Injury (RSI) which is repetitive motion such as computers, machinery, mobile devices or any other equipment that is used on regular basis which cause pain in the neck, hands, shoulders, back and even eyes.

The primary symptoms of RSI is pain in the fingers, palm wrists, forearms, shoulders, and/or neck. Qualities of the pain may include the following:

  • aching or shooting pains
  • burning sensation
  • localized (in a specific spot) or diffuse (such as the whole forearm)
  • pain increases with activity
  • with prolonged use pain can steadily worsen over time

Suffering from any of these symptoms doesn’t have be. Schedule an appointment for chiropractic care TODAY! 
The sooner you do, the sooner you’ll feel better again to continue with your summer fun!


ReavesChiroGrilledVeggieRecipe for Healthy Eating

Grilled Vegetable Salad with Feta and Mint

1 red bell pepper cored and cut into 4 pieces
1 eggplant (about 1 pound), cut across into 1/4-inch rounds
1 medium onion, cut into 1/4-inch slices
2 medium zucchini (about 8 ounces each), cut lengthwise into 1/4-inch slices
Olive oil cooking spray
5 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
1/2 teaspoon dried oregano
Salt and freshly ground black pepper
1 cup grape tomatoes, halved
1/4 cup chopped fresh mint
1/2 cup crumbled feta cheese

Arrange the vegetables in a single layer on a tray or work surface. Lightly spray both sides with olive oil cooking spray. Preheat a grill or grill pan over a medium-high heat. Grill the vegetables in batches until both sides are nicely charred and the vegetables are just tender, about 10 minutes for the pepper, about 8 minutes for the eggplant and onion, and about 6 minutes for the zucchini. When the vegetables are cool enough to handle, cut into 1/2-inch pieces and transfer to a large bowl.

In a small bowl, whisk together the olive oil, vinegar and oregano. Pour over the vegetables and toss. Season, to taste, with salt and pepper. Gently stir in the tomatoes and mint. Divide the salad between 4 plates and sprinkle with the feta.

Recipe Source: Ellie Krieger

Spring into Wellness Chicago Friends!

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Spring into Wellness


Aaaah SPRING! The change of season is finally here and April has already delivered on its promise…lots of crazy weather! The transition in the air, evokes flurry of activity; temps are all over the place, rain storms one day, glorious, fresh air and lots of sunshine on another. Just like the atmosphere and temps our bodies and minds get swept up in the world wind of transition.

I’ve recently began to notice an influx of patients with a common theme to their ailments. It seems with the warmer temps everyone in coming out of winter hibernation, out of sedentary life, which has led to injuries. I love learning about the various activities that everyone is taking on. Adding a few of these tips will help to ensure a smooth transition and a healthy way of life to last well into summer and beyond!

1. GET MOVING Go ahead and get outdoors! A daily 20 minute walk can help increase your stamina and can help make the transition into running a whole lot easier.
2. Revamp Your Diet with Fresh Fruits and Veggies Take advantage of the variety of vegetables available during spring. A healthy diet includes adding vegetables and fruit every day. Vegetables like broccoli, green beans, leafy greens, zucchini, cauliflower, cabbage, carrots, and tomatoes are low in calories and high in fiber, vitamins, and minerals. Try to eat about 3 to 5 servings every day. Check out this yummy recipe for Lemon-Mint Snap Peas & Lima Beans below!
3. Drink More Water This goes without saying but make sure with your new fitness routines you are properly hydrating your body. Drink plenty of water before going outside and have plenty on-hand to stay hydrated.
4. Check In for a Check Up Before starting any new physical activity check in with your doctor for a head-to-toe wellness check.
5.  Maintain regular Chiropractic Adjustments Prevention is the key to optimal health.  Be sure to schedule a visit ensure proper alignment and prevent injuries, and unnecessary  aches and pains from flaring up.


ReavesChiroLimaBeansRecipe for Healthy Eating

Lemon-Mint Snap Peas & Lima Beans

Ingredients

  • 1 small shallot, minced
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh mint
  • 1 teaspoon Dijon mustard
  • 1 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 pound sugar snap peas, trimmed
  • 10 ounces frozen baby lima beans, thawed
Whisk shallot, oil, lemon juice, mint, mustard, sugar, salt and pepper in a large bowl.
Bring 2 inches of water to a boil in a medium saucepan fitted with a steamer basket. Steam snap peas and lima beans until the snap peas are tender-crisp and the lima beans are heated through, 5 to 7 minutes. Toss with the vinaigrette.

Recipe Source: Eating Well

 

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