Taking Care of Yourself & Each Other in River North

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Taking Care of Yourself & Each Other


Chances are you’ve had a buddy cancel plans because of sickness; colds, flus, and even the dreaded headache. Once or twice makes sense, it is the season for such maladies. When it starts to be repetitive, you begin to wonder, perhaps there is something else going on.

“According to the Journal of the American Medical Association, Americans on average lose 3.5 hours per week of productivity at work due to headaches.”

There are a variety of reasons why you may be suffering from headaches. From sinus to dehydration, find out what may be causing you, or your pal, pain.

ReavesChiroSelfCareSinus Inflammation
Inflammation can come from a variety of factors such as your diet, inflammatory foods, allergens and toxins in the air, or worst case scenario from structural deformities. To help clear the inflammation, limit wheat, dairy and sugar intake and keep hydrated. Opening up the sinus canal through chiropractic care allows the inflammation to drain which decreases headaches.

Decreased Blood Flow

One of the main causes of headaches is from a decrease of blood flow and nervous supply to the brain. Chiropractic adjustments free up this restriction of flow which in return allows the brain to function normally and reduces headaches.

Dehydration and Hunger
Another cause of headaches is dehydration and hunger. Making sure to drink the recommended amount of water daily which is half your body weight in ounces (ex: weight 100 lbs, drink 50 oz). Also, make sure to eat 3 balanced meals and 2 snacks throughout the day.

Headaches can ruin your day and decrease your concentration and focus at work, keep you in on the couch on a Friday night, or even keep you from spending time with your loved ones. If you know a friend, signification other, coworker or someone you care about is suffering from headaches and drowning in ibuprofen, help them to get their life back and tackle the headaches from the root cause and refer them in. Schedule an Appointment

ReavesChiroStuffedChickenRecipe for Healthy Eating
Why not stay in this Valentine’s Day and cook up something Elegant AND Healthy for the one you
L-O-V-E!

Grilled Sun-Dried Tomato & Basil Stuffed ChickenIngredients
2 oz Sun-dried tomatoes
1/2 c Reduced-sodium chicken broth
20 oz Skinless boneless chicken
8 lg Basil leaves
Salt and pepper
2 tb Balsamic vinegar
1 tb Extra Virgin Olive Oil
1 Garlic minced
1/8 ts Red pepper flakes crushed

Preparation
In a small saucepan on the stovetop, or in a microwave oven, bring the  tomatoes and broth just to a boil. Let stand about 15 minutes, until the  tomatoes are softened. Remove the tomatoes and reserve any remaining broth.

Cut the tomatoes in half.  Use a small sharp knife to cut as large a pocket as possible in each  chicken breast, taking care not to cut all the way through. Divide the  rehydrated tomatoes and the basil among the chicken, stuffing them into the pockets. Sprinkle the chicken lightly with salt and pepper.

In a shallow dish just large enough to hold the chicken, combine the  reserved broth, vinegar, oil, garlic, and red pepper. Let stand 30 minutes  at room temperature or up to 2 hours in the refrigerator. Drain and discard  the marinade.

Prepare a medium-hot fire. Lightly oil the grill or coat with a non-stick  vegetable spray. Grill the chicken, turning once with a spatula, 8 to 10  minutes, until the meat is white throughout.    Serve warm or at room temperature, cut into crosswise sections and fanned  out if desired. 249 cals, 5.8 g fat (21.7% cff)

Recipe Credit: BigOven

 

Thankful, Mindful and Stress-free in Chicago…

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Thankful, Mindful and Stress-free


ReavesChiroThanksgivingWow, I can’t believe it’s Thanksgiving next week!
I have so much to be thankful for including my strong support system of friends and family, my health and wellness, and most of for all my patients, their continued support and confidence in me is truly a blessing!With the holiday season just about here, we are all ready to fill our plates and calendars with lots of great memories, delicious foods and fun activities! This is the season in which we tend to over-extend ourselves causing unwanted or unneeded stress on our minds and bodies.The practice of mindfulness can bring many benefits to your emotional and physical health. Mindfulness is a great tool for stress management and overall wellness because it can be used any time and can quickly bring lasting results. Practicing a few mindfulness exercise, such as meditation, deep breathing, and even listening to music can help can help ward off some of the stress that may some times accompany the season.Another way help manage stress, as well as the aches and pains associated with it, is to schedule regular Chiropractic visits. Adjustments in conjunction with acupuncture, massage, supplements and mindfulness practice can make a significant difference in your day to day stress levels and make for a safe and happy holiday season!

 


ReavesChiroChickenTortillaSoupRecipe for Healthy Eating
CROCK POT CHICKEN TORTILLA SOUPCome home to a healthy, warm meal!  

INGREDIENTS

4 uncooked boneless, skinless chicken breasts
1 15 oz. can crushed tomatoes, un-drained
1 10 oz. can red enchilada sauce
1 15 oz. can black beans, drained & rinsed
1 medium onion, chopped
1 (4 oz.) can chopped green chile peppers
2 cloves garlic, minced
1 package frozen corn (about 14 oz.)
2 (14.5 ounce) cans chicken broth
1 tsp. cumin
1 tsp. chili powder
1 tsp. salt
1/4 tsp. pepper
1 bay leaf corn tortillas
Cooking spray

METHOD

1. ‪Place chicken, tomatoes, enchilada sauce, black beans, onion, green chiles, corn and garlic into your crock pot. Pour in chicken broth, and season with cumin, chili powder, salt, pepper, and bay leaf. Cover, and cook on Low setting for 6 to 8 hours or on High setting for 3 to 4 hours.
2. ‪When fully cooked pull chicken out and shred. Place back inside crockpot.
3. ‪Preheat oven to 400 degrees. Lightly spray both sides of tortillas with cooking spray. Cut tortillas into strips using a pizza cutter, then spread on a baking sheet. Sprinkle some Lawry’s seasoning salt or just plain salt and pepper if desired.
4. ‪Bake in preheated oven until crisp, about 10 to 15 minutes.

To serve soup, top with cheese, avocado, green onions or any other add-in you like and then sprinkle tortilla strips.

Recipe Credit: Yummy Healthy Easy

 

The Season of Harvest

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The Season of Harvest


ReavesChiroMasonjarThe Season of the Harvest, known in Egyptian as Shemu, was the third and final season of the Egyptian Calendar. The word Shemu literally translates as “low-water”, during this season, the crops of the grain harvest were collected.

For us too, it is a time to organize and prepare for the winter months ahead. Cleansing gives us a clean slate on where to begin it is also is a great time to harvest one’s spirit and energy, and to be more focused.
Take sometime to transition your body and mind into the change of season. Doing a proper cleanse starts with small steps…
  • Choosing a cleanse that is right for you to get a jump start.
  • Organizing your meals on Sundays for the week.
  • Tying in other physical cleansing techniques such as chiropractic adjustments, massage, epsom salt baths, and yoga.
The most important part of a cleanse is what happens after. Taking some of these small changes and adapting them into a lifestyle are key. With time and persistence, there will be noticeable changes in your appearance, diet and activity level which will lead to overall feeling physically and mentally energetic and happy throughout the coming winter season.

Be sure to schedule your wellness appointments TODAY and find the best cleanse for you.


ReavesChiroPackPLAN, PACK and get on TRACK!

There are so many things you can make quickly that will help to ensure your meals are fast and ready to go!  If you spend a couple hours at the beginning of your week you can get breakfast for the week taken care of, lunches out of the way, and have rice/whole grains and chicken/salmon, vegetables ready to add to any meal!

Here are some quick items that make planning easy…

  • Hard-boil some eggs for breakfast, snack, or to use in egg salad sandwiches.
  • Grill or broil chicken or salmon along with vegetables and use throughout the week for wraps, salads, or omelets.
  • Mason Jar Salads are all the rage right now and rightfully so! They are a great way to get a healthy lunch that is ready to go and is packed up for the week.
  • Cook a box of brown rice or quinoa, they keep well in fridge and are great sides for dinner or to add to salads.
  • Mixed up cooked quinoa for breakfast. Just warm up with your choice of milk, honey, nuts and fruit and you have a healthful filling breakfast!
  • Make a large pot of chili or a even better a hearty vegetable, lentil soup, portion out and freeze for the following week.

A Quick Cleanse.

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HELLO SEPTEMBER!
With Labor Day behind us, and the kids back in school, most of us have started saying “so long” to summer. The start of a new season brings new sports teams to follow and foods to savor.  The changing scenery, brings new routines and schedules to dive back into.

A great way to jump back in is with a quick cleanse.
A three-day cleanse is simple way to get back on track.Perhaps you’re really feeling the effects of a wild summer and a longer cleanse is in order to start feeling like your old self again!

Let’s face it, sometimes it is just a lot easier to have a little motivational push!  Renata Petecka is just that push. She is a certified nutrition and health coach with over 9 years of experience working with many individuals on finding what works the best for YOUR lifestyle. She encourages clients to review eating habits and overall health goals. Providing recipes and ongoing support through emails, website updates and blog posts.
Sign up for Renata’s FREE “How To Get Slim And Healthy For Life Three Video Series with a Fabulous Bonus Cooking Session at LDVNutrition.com and get inspired!


ReavesChiroTomatoTilapia in Garlic & Tomato Sauce

This is one of my favorite go-to recipes! Soooo easy to make and I cut out the butter saving myself the extra calories.

INGREDIENTS
5 cloves Garlic crushed
1 cup tomatoes seeded and diced
1 tablespoon butter unsalted melted
0.5 cup white wine
2 tilapia fillets
1 tablespoon spoon olive oil
salt and pepper to taste

PREPARATION
1.
Preheat the iron skillet with the oil.

2. Roast the garlic and tomatoes. Stir in the butter and white wine and season with salt and pepper.

3. Place the fish fillets in the iron skillet.

4. Cook fish for until about halfway done. Pour the tomato sauce over it and let the wine evaporate.
Complete cooking until fish flakes easily with a fork.

Recipe credit: Big Oven

Reaves Chiropractic