We’re always on the lookout for creative ways to incorporate healthy habits into our dynamic lifestyles: at home, in the office, while traveling, and especially on break for the holiday season. This winter, we’ve come up with a few twists on the age-old traditions for eating healthy and avoiding all things sweet. At Tuck Chiropractic, we recognize that a health-balance exists between thoughtful decision making and rewarding oneself. You are capable of achieving both—take a look at our recommendations for finding your personal inner balance this holiday season.
1. Organize family time around activities other than meals
It’s easy to bring family and friends together around the dinner table—who doesn’t enjoy a home-cooked meal during the holiday rush? However, it’s easy to lose track of the socialization and inadvertently fixate on the ‘fixin’s’ like stuffing, gravy, and mashed potatoes. Instead of planning social gatherings around meals alone, plan gatherings around activities that don’t require big, sit-down meals. Plan a drive around the neighborhood to see the Christmas lights, watch a holiday special on TV together, or even start a new holiday tradition.
2. Prepare healthy lunches or dinners in advance
On the days that are busy in preparation for visiting guests, wrapping gifts or simply cleaning, it’s tempting to want to sit back, kick up our feet and indulge in the comfort foods we love—especially if leftovers are calling from the kitchen. Prepare a few healthy lunches (or even dinners, if you don’t have plans for the evening) you can store in the refrigerator for accessible, stress-free meals. Make a large bowl of salad at the beginning of the week, try a new vegetable soup recipe or stock up on fruit and vegetables that don’t need to be cooked. Make it easy on yourself this season and plan ahead.
3. Plan a walk with your guests 
If it isn’t too frigid outside, set up a time to take a walk with your guests. Walking outside is a great way to get exercise, enjoy fresh air, connect with a friend, and work off the extra calories from dinner that evening. The best part? A walk outside is free! Relax, reconnect, and reenergize your time with others this season.
4. Enjoy alcoholic beverages in moderation
Spiked eggnog is a classic this time of year; that being said, many of those unwanted calories are hidden in alcoholic beverages. Rather than depriving yourself of any one single food or beverage this year, keep in mind that practicing moderation will lead to improved self-control and a more balanced, healthy diet.
5. Set aside time to de-stress before it becomes stressful
The holidays are known for good tidings, cheer—and potentially, high-stress situations. Between sales at department stores, last-minute wrapping paper runs and trips to the grocery store, life can quickly turn into a whirlwind of to-do’s. Before your time-off becomes stressful, identify ahead of time the major points in which you anticipate stress. Once you can gauge when or where that stress may occur, plan to set a space or time aside for you to sit, breathe and relax. Whether it’s cooking dinner, wrapping gifts, or writing thank you notes—plan to wake up a bit earlier that day. Take things slow and remember: it’s the holidays! Don’t let the small details keep you from enjoying time with friends and family. Chiropractic has also been shown to be a great way to reduce stress and relieve some of the aches and pains caused by high-stress seasons and situations. We’d be glad to help you make the most of your holiday season!
Healthy habits are a lifestyle, not a quick fix. At Tuck Chiropractic, we believe you have the power to unlock those healthy decisions and incorporate them into your day-to-day lifestyle—even during the holidays.

At times, the thought of living healthy can seem overwhelming, even discouraging–especially during the holidays, right? In fact, sometimes the idea of a healthy lifestyle feels so overwhelming that we never even act in the first place. Rather than start small–we don’t start at all. Sound familiar?
The reality is, living healthy is not something you can accomplish overnight—it’s a journey, and it does not have to be a obstacle in our lives. When it comes to managing and regulating our health, the key is to start small and stay the course.
Those initial healthy choices will soon become your new normal and therefore, a healthy lifestyle. Please know, there will be bumps and stumbling along the way, that’s normal. When it does, remember to give yourself grace, rise up and keep climbing.
Starting small is starting somewhere—today, choose to start the narrative of your success story with a step towards your healthy living. Consider these small, simple exercises and ideas to help you get started.

1. Stretching

Stretching daily can lead to a variety of health benefits. Taking 10 minutes to stretch at the start of each day can help increase your balance and flexibility, as well as reduce joint pain and improve posture. Take some time for you this morning, and let yourself stretch out any soreness that’s built up from the week. As you stretch your body, allow your mind to also relax as you start to ease into another day full of meetings, appointments, and obligations. Start the day stretching–and focusing on your desired outcome for that day.

2. Getting outside

Whether you decide to take a walk, go on a hike, or simply step outside to read—you’ll thank yourself later for the mental break and fresh air. Some of the benefits gained from spending time outside include: reduced anxiety, improved ability to focus, elimination of fatigue, lower blood pressure and even a boost in your immune system.

3. Having a cup of tea

There are several health benefits associated with drinking tea. Herbal teas contain antioxidants and also help to boost the immune system. Tea drinkers are also known to carry a lower risk for heart attacks and strokes—but, what really makes a cup of tea attractive to its brewer, is its soothing qualities of warmth and relaxation. After a stressful day, set aside some time for you to drink in the slow, quiet moments your mind craves.

4. Making room for spontaneity

It is important to let ourselves indulge in spontaneity every once in awhile—in fact, it’s healthy for us. Dr. Leon F. Seltzer, author of “Wisdom of Spontaneity,” explains that some people may not be able to act in the moment due to their fear of making a mistake. They might also have a difficult time expressing vulnerable feelings. Remember to smile, take risks and try something new every so often—claim today’s adventure and make it yours.

5. Simplifying your fruits and veggies

Fruits and vegetables—we know they’re good for us. But, let’s be honest, when that seemingly more convenient bag of chips calls our name from the vending machine—veggies are not usually on our mind. That being said, if we give ourselves access to portable, affordable fruits and veggies by packing them in a lunchbox ahead of time, we might be more inclined to take those first tentative steps towards healthy eating. One way to integrate that methodology into your day-to-day hustle, is by packing small, golden kiwi in your lunch bag. Cut the kiwi in half, pack a spoon and you’ve got yourself an easy, super yummy fix for that 2 o’clock-sweet tooth. This is just one of many fun, quick and easy ways to begin simplifying the challenge of ‘healthy eating.’
As you work towards a healthier lifestyle, we’re here to help. Our doctors are committed to working with you to achieve your health goals one step at a time. For more information on how we can help, contact us or visit one of our 9 locations today.

We have cooked up three delicious recipes in the Tuck Test Kitchen, all containing the same ingredient: avocado! In a previous post, we talked about how this superfood not only tastes good, but is good for you. The health benefits from avocados range from eye health to cardiovascular health. Avocados are a healthful alternative to several foods including mayonnaise, butter and sour cream.
Breakfast: Avocado Omelet
Every super food needs a sidekick, right? Let us introduce you to eggs! This breakfast favorite is high in protein and incredibly nutritious. They also raise HDL, sometimes referred to as the “good” cholesterol. The healthy traits of both avocados and eggs makes them the perfect pair (some might say they are the new peanut butter and jelly!)
You will need:

• 2 large eggs
• 2 Tbsp. milk
• 1 avocado (slice as much as you want)
• Your omelette must-haves such as: ham, peppers, tomatoes and cheese.
• Salt & pepper
• Butter

Start by whisking eggs, milk, salt and pepper in a bowl until thoroughly mixed. Lightly coat bottom of a non-stick pan with butter and pour in the egg mixture. Cook until mixture has thickened, then add remaining ingredients (ham, cheese, AVOCADO, etc…) to one side of the omelet. Fold the omelet over and it’s ready to serve!
Lunch: Avocado Toast
When it comes to lunch, it is easy to pull into a drive-thru since so many of us are constantly on the move. What if we told you that making your own lunch could be just as easy AND healthy too? Thanks to avocado toast, it is! You might be thinking: “that’s not going to satisfy my hunger.” Well, avocados contain fiber, which helps you feel full longer. This makes it the perfect lunchtime choice because it will help reduce the chances of pre-dinner snacking.
You will need:

• 2 slices of bread
• ½ avocado
• Pinch of salt

Start by thinly slicing the avocado, then mash the slices in a bowl until it becomes a creamy, spreadable consistency. Toast two slices of bread until brown. Spread the mashed avocado onto each slice of toast with a pinch of salt and you’re done!
If you’re looking to add a little more bulk to this meal, consider pairing your toast with an apple or banana.
Dinner: Crock Pot Chicken Tacos with Avocado
Just like lunchtime, it’s easy to get lost in your evening plans. Instead of getting dinner out, consider making an easy and healthy meal at home using a Crock Pot. You can set the Crock Pot to start cooking in the morning and let it cook all day so when you get home, it’s ready to eat!
Check out this tasty chicken taco recipe to get started! Substituting healthy and creamy avocado in place of shredded cheese adds fiber and reduces calories in this easy, everyday recipe.
You will need:

• 8 Corn Tortillas
• 1 pound boneless skinless chicken breast
• 1 tbsp. Olive oil
• 1 Green Bell Pepper
• 1 Onion
• 1 Jar of your Favorite Salsa
• Cilantro
• 1 Ripe Avocado
• Salt and Pepper

Special equipment:

• 1 Crock Pot

Start by cutting up your chicken breasts into manageable pieces. Add them in your Crock Pot. Cover the chicken with your favorite salsa. Cook on low for 6-8 hours or high for 4 hours.
Your chicken will shred apart in your Crock Pot. When you’re ready to eat, dice onion and green pepper. Add olive oil to a skillet. Add the diced onion and green pepper to the skillet over medium heat. Saute until barely tender. Salt and pepper to taste.
Heat your corn tortillas in the stove or toaster oven. Add the chicken mixture and vegetables.
Slice up your ripe avocado and add the slices on top of the chicken and vegetables. Garnish with cilantro and serve immediately. Enjoy!
While eating right is crucial to overall health and wellness, it is also important to stay active and visit your doctor for annual check-ups. If you need support on your wellness journey, contact us today. Our goal is to help you feel better and live better.

When it comes to learning and doing—hands on experience is invaluable. At Tuck Chiropractic, we believe our doctors and chiropractors should carry more than just head-knowledge of the work they care about, but a confidence that stems from practical exposure, tactile training and a deep-seated understanding of the body’s structural functions.
Within our preceptorship program, we offer chiropractic students the opportunity to expand his or her general knowledge of medical treatments and experience chiropractic work in the field. This fall, we had the opportunity to work with Joe Jacobson, a current member of our preceptorship program at Tuck Chiropractic. Jacobson shared some of his biggest takeaways from this hands-on opportunity in the New River Valley.
“I first became interested in chiropractic during my final year of undergrad,” Jacobson said. “I knew I wanted to be in health care, but I wasn’t sure exactly what I wanted to pursue.”
Jacobson discovered his desire to serve others through chiropractic health care after looking into the field’s emphasis on preventative and natural treatment plans. Having gone to a chiropractor his whole life, Jacobson was no stranger to the benefits and relief of chiropractic care.
Jacobson explained a preceptorship as the last clinical rotation for a chiropractic student before he or she is licensed. Now, in the heart of his work at Tuck Chiropractic, Jacobson shares what an average day looks like in the chiropractic field.
“Usually I am observing and scribing for one of the doctors, but lately I have also been managing quite a few patients to help build my patient base and gain experience before I am licensed,” Jacobson said. “The most challenging part of my work is working on my patient interactions and explaining various conditions and procedures in words that make sense to the general public; the most rewarding part so far has been treating patients whose conditions are improving—seeing them start to feel better than they have in years is so rewarding.”
Jacobson began his journey to chiropractic care at Minnesota State University Moorhead for undergrad and Northwestern Health Sciences University for chiropractic school just a few hours away from his hometown in Frazee, Minnesota. Now in the final stages of his career, Joe Jacobson is preparing to launch into a lifelong quest of serving others in the natural and rewarding field of chiropractic health care. We are so proud of him!

It turns out 78% of Americans agree pain management and prevention is key to avoiding addiction.

• The Virginia Department of Health predicted that over 1,000 people died from opioid overdose in 2016, a jump of 33% from 2015.
• A third of prescriptions in the state (of North Carolina) are being abused and there are twice as many deaths per year from overdose than murders.
• Pain is a pervasive problem – 30% of Americans suffer from acute or chronic pain.

While this is a huge problem both locally and nationally, research proves that people prefer alternatives to prescription pain medication. According to Gallup News, 78% of Americans agree pain management and prevention is key to avoiding addiction.
Dr. Ray Tuck recently attended a Gallup Poll event, which was a release of the data concerning Americans’ views on non-opioid treatments. Dr. Tuck made a point to be present this this seminar because of the implications on our patients and community at large.
“The opioid crisis is a terrible scenario that has grown exponentially in our country,” said Dr. Tuck. He added, “I believe in chiropractic care as a way to deal with chronic pain, specifically lower back and neck pain. We, as chiropractic professionals, are looking to help patients deal with, and control, their pain before it gets to a point of needing long term use of an opioid.”
The Centers for Disease Control and Prevention released guidelines in 2016 to promote non-pharmacologic approaches to pain management, also known as Conservative Care. Chiropractic care is considered to be a highly successful form of conservative care. According to a report from the Gallup-Palmer College of Chiropractic Annual Study of Americans, two thirds of Americans suffered from neck or back pain so severe, they sought a health care provider for treatment.
Back and neck pain are the most common ailments that affect our patients and our specialty is the spine. The Gallup-Palmer study also showed that 54% of those patients had neck and back pain for more than 5 years, showing signs of chronic issues. Yet, 78% said they preferred to try methods other than pain killers to address their physical pain. This is where we come in.
Chiropractic care can help, immensely, and curb the need for prescription pain medication. Due to the changes in guidelines, physicians are now seeking out more drug-free alternatives for pain management such as chiropractic care and physical therapy. This is enlightening patients to the benefits and safer alternatives that conservative care provides. The shift in thinking of physicians to seek out more conservative care rather than immediately writing prescriptions may help reduce the number of opioids prescribed; therefore, lowering the risk of addiction.
We are invested in our community and the fight against opioid addiction. If you are experiencing chronic pain, contact us today to see how we can help.

What Is Acupuncture?
Through common misconception, many associate acupuncture with intimidating needles or painful poking and prodding. Ironically, acupuncture is a century-old practice meant to restore your balance of energy along meridians of the body. Dr. Jennifer Rathmann of the Tuck Chiropractic Clinic in Blacksburg states:
“Similar to blood vessels and nerves that flow through your body, there are channels of energy or what the Chinese call ‘Chi.’ Sometimes there is too much or too little chi and the needles stimulate the points with the most abundant areas of chi to regulate it.”
Acupuncture is performed to unblock or rebalance the flow of energy throughout the body through a series of thin needles placed strategically along meridians of the body. Needles used in this technique are relatively pain-free with the purpose of reducing chronic pain in a natural way.
How Does It Work?
The beginning steps of acupuncture start with a medical exam, rather than an actual procedure. During this exam, questions about pain level, health and overall function are asked. After, your care provider or chiropractor will look for places on your body where chi is potentially blocked.
Using landmarks across the body, thin needles are placed along meridians. While some are placed deeper than other, several needles are used to restore the sense of chi. Treatment times range from 15 minutes to an hour, dependent upon personal needs. On average, a treatment lasts about 20 minutes.
Medical professionals at the Tuck Chiropractic Clinic in Blacksburg use a technique called “Surround the Dragon.” This technique stimulates points around the area of pain with the belief that providing an external stimulus to the muscles causes them to relax. According to Dr. Rathmann, “there is also a pattern called ‘Master Energy’ points which help regulate the chi and are often effective for the relief of stress, anxiety, fatigue and improvement of general overall well-being.”
What Are the Benefits of Acupuncture?
Acupuncture is a great option to consider for anyone suffering from chronic back and neck pain, migraines or headaches, joint pain, or shoulder pain. We always suggest a conservative care model, that avoids drugs or medication if at all possible.
According to the Archive of Internal Medicine, acupuncture has proven to reduce chronic pain by up to 15% when used for a variety of pain sources, primarily chronic back pain. This pain can result from physical stress, poor sleeping habits, past injuries, pregnancy, or muscle tightness.
In addition to physical pain relief, this treatment can increase mood, regulate sleep and improve the overall immune system. Finally, well-placed needles have proven to boost immune cells that seek out or destroy infection. Collectively, acupuncture improves overall wellness through the use of meridians along the body.
Where Can I Receive Treatment?
Acupuncture is an alternative technique that few medical professionals can provide. Tuck Chiropractic Clinic offers an assortment of treatment options for pain, one of which is acupuncture. Tuck Chiropractic Clinic offers acupuncture at its’ Blacksburg location for those looking for relief outside of traditional methods.
If you’re interested or have question about acupuncture, contact us and make the first step to a healthier lifestyle today!

Fall is known as a time of harvesting. The local Farmer’s Markets are full of delicious fall fruits and vegetables this time of year! If you’ve kept up with our blog, you know we like to emphasize the importance of nutrition and spine health in overall wellness. Let’s “dig-in” to some fruits and veggies that are at their best this time of year AND contain nutrients that will help your spinal health. These key nutrients include: Calcium, Magnesium, Vitamin D, Phosphorus and healthy fats.

• Swiss Chard: A delicious, leafy green that is packed with magnesium and calcium. An easy way to enjoy: replace your spinach with Swiss chard in your next omelet.
• Pumpkin Seeds: Not only do pumpkins add delicious flavor to your Pumpkin Spice Latte, but their seeds provide a healthy dose of phosphorus. While carving your jack-o-lantern, make sure to keep those seeds. To roast them: toss seeds with a little olive oil, just enough to coat, then roast for 30-45 minutes in a 350^o Try a variety of seasonings like cinnamon and brown sugar or cayenne pepper for a kick. Yum!
• Mushrooms: This tasty little fungus provides us with some much-needed Vitamin D. There are many varieties of mushrooms that are available in the fall, and many that can be found year-round. Sauté up a few mushrooms in a high heat pan with a little olive oil and add to any dish for added texture.
• Sunflower Kernels: Delicious nutrition packed into a tiny little kernel. Fun fact – the edible part we consume is not a seed at all, it is technically a kernel. Nonetheless, they offer magnesium and healthy fats. They can be eaten just as a snack or used to top off a salad. Sweet or savory, there are many ways to work these into your diet.
• Avocados: Full of healthy fats and no cholesterol, the avocado (also known as the alligator pear) has become popular in recent years because of its mild flavor and ability to add creaminess to dishes. You can replace mayo on your next sandwich with mashed guacamole for a healthy twist. Or just eat avocado toast because that’s the new thing, right?

Are you hungry yet? This is only a small sampling of the delicious seasonal fruits and vegetables available during the autumn season. Take a trip to your local farmer’s market or grocery store and see what new recipes you can come up with.
Remember that a balanced diet, exercise and proper hydration are all key factors in spinal and overall wellness. And, of course, visits to your local Tuck Clinic for your adjustments, pain relief, and more. We have 12 experienced doctors and 9 convenient locations where we provide countless treatment methods to help you live better. Visit one of our locations or send us a message for more information on how we can help you.

Bridging the gap between book-based learning and hands-on experience is critical for emerging chiropractors. This is one driving reason why we enjoy the opportunity to provide preceptorship experiences for top up-and-coming chiropractors who are in their final quarter of school. We recently had the opportunity to work with Matthew Foster in a preceptorship capacity and the results were wonderful! He did an incredible job as he worked alongside Dr. LaBarbera in our Bedford Clinic, and will continue to pursue his dream as a successful chiropractor!
As a Bedford County native, the words “southern charm” succinctly describe the home he is proud to be from and dearly loves. With an appreciation for his roots, it only seemed logical that he would seek out a preceptorship experience in the place he calls home–with a team he had come to admire. Matthew shared, “I reached out to Tuck Chiropractic Clinic, specifically the one in Bedford because it is close to home and they are very renowned within the local community for constantly striving for success and reaching patient’s health goals.”
So what is a preceptorship anyway? Who better to ask than someone who has just successfully reached the finish line of such an experience! Matthew explained, “A preceptorship is an opportunity for a student who has excelled academically and met all of the requirements of graduation early to spend their last quarter under the supervision of a licensed doctor of chiropractic.”
We have a structured preceptorship program that provides clear expectations and experiences for students in a week-by-week format. Students learn about everything from medical billings and current health care guidelines to spending time on clinical rounds and directly supporting patient care. Perhaps one of the biggest benefits is the student’s ability to work directly with a tenured mentor in chiropractic.
The preceptorship program is an amazing opportunity for both the student and licensed doctor of chiropractic. As a chiropractic team, we find working with exceptional students, like Matthew, keep us energized and excited about what we do. They also keep us sharp as they approach chiropractic with a fresh set of eyes and ask really insightful questions.
While his high school education took place at Jefferson Forest High School in Bedford County, his current educational reality is Palmer College of Chiropractic, located in Port Orange, Florida. This southern city is located about 20 minutes south of Daytona Beach.  He hopes to make a significant impact in years to come!!

It is with a great sense of excitement that we announce the Virginia Chiropractor’s Association recently honored Dr. Ray Tuck, president of Tuck Chiropractic, as the Virginia Chiropractor of the Year for 2017 by the Virginia Chiropractic Association.
Dr. Tuck was surprised and humbled by the receipt of this award. “I’m glad to have the acknowledgement that what I’m doing is of value of others to rise to the level of receiving this award,” said Dr. Tuck. The ways Dr. Tuck serves and leads others with chiropractic is making a major difference and it all stems from his core belief. Dr. Tuck shared, “I do what I do because I believe in this profession and I believe in impacting others positively with chiropractic.”
While awards like this honor the recipient for a particular year, we all know it is the efforts expended cumulatively that distinguish the top in their field. For nearly two decades Dr. Tuck has been helping patients across the New River and Roanoke Valleys with chiropractic. During that time, he grew from a sole practice to now having nine clinics, led by twelve doctors and an even larger support team.
The team and locations of Tuck Chiropractic Clinic have also grown over the years and so has Dr. Tuck’s leadership within healthcare. Dr. Tuck is on the Virginia Board of Medicine, as appointed by Governor Terry McCauliffe, and also serves on the Board of Governors for the American Chiropractic Association. Dr. Tuck said, “in today’s healthcare system. Most of the things I do are about how can we bring chiropractic to very key tables to improve healthcare with other practitioners. In today’s world, healthcare is about a team approach.”
Speaking of a team approach, although this award singles out Dr. Tuck, true to his nature he can’t help but talk about the team when reflecting on this significant accomplishment. Dr. Tuck said, “I couldn’t be serving and leading if they weren’t at home taking care of our patients. They have also guided and influenced me just as much, if not more, than I have guided and influenced them.”
Please take a moment and join us in congratulating Dr. Tuck on this much deserved recognition and honor!