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

 

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