Spring is officially here! It’s time to start thinking about how getting active can help you attain your goals of overall health and wellness. With temperatures warming up and the days getting longer, one great way to become more active is to get outside and enjoy nature by going on a local hike. Just like the importance of chiropractic treatments as part of an overall wellness plan, regular activity should be part of your routine.
Even if you start out small, with a walk around the block or a quick stroll around your local park, a little activity goes a long way. Pretty soon, you’ll be ready to hit the trails and experience the natural beauty our area provides.
The great thing about hiking is that you probably already have everything you need to get started. Before you head out, make sure to bring a friend, tell someone where you’re going, and pack some water and a snack. After that, just choose where to go and get out there!
Here are some great nearby hikes to get you started:
Near Roanoke, Virginia: Carvins Cove
Carvins Cove is located on 12,700 acres just minutes from Downtown Roanoke. The 600-acre reservoir serves as a major water source for the city of Roanoke. The surrounding area boasts over 50 miles of trails, all of them open to hiking and many open to mountain biking as well.
While many of the trails at Carvins Cove weave through the woods and near the water, the best views are from the Appalachian Trail that runs on the ridge above the reservoir. 14 miles of the Appalachian Trail wraps around Carvins Cove, offering great views and scenic overlooks such as Hay Rock.
The Bennett Springs parking lot offers the best access to the trail network but can be crowded during peak season. The Timberview parking lot is another great option when the park is busy. No matter where you choose to start, Carvins Cove offers something for everyone.
Near Galax, Virginia: New River Trail State Park
Thanks to Southwest Virginia’s mining heritage and historical railroad infrastructure, several “rail trails” exist throughout the area. These trails follow old railroad beds, creating trails with normally easy grades and beginner-friendly conditions.
One of the best examples of these rail trails is New River Trail. This 57-mile long trail winds through Carroll, Grayson, Pulaski and Wythe counties. 39 miles of this trail borders the New River and stretches through the city of Galax.
With so much trail to choose from, it’s best to choose a starting point and do an out-and-back hike to start with. Popular destinations along the trail include Shot Tower and Cliffview overlook. The trail is also open to mountain biking and horseback rides, which makes this an accessible and ideal trail for all kinds of outdoors adventures.
Near Bedford, Virginia: Peaks of Otter
The Peaks of Otter, located near Bedford, Virginia, are two separate peaks–Flat Top and Sharp Top mountains. If combined, this 9.8-mile hike is the most challenging on this list. If you’re up for the challenge, these two summits offer a good challenge and breathtaking views of the Blue Ridge mountains.
If you’re looking for an easier hike, the hike to Sharp Top is only 3.6 miles long. Starting at the Peaks of Otter visitor center, the well-traveled trail leads you to 360-degree views of the surround mountains, with the Piedmont Region to the East and the Alleghany mountains to the West.
While you’re in the area, take advantage of the Blue Ridge Parkway’s scenic and historic roadways and accessible overlooks.
Near Blacksburg, Virginia: Bald Knob
Some hikes have it all. Bald Knob is definitely one of those hikes. Located on Salt Pond Mountain near Mountain Lake Resort in Giles County, Virginia, Bald Knob offers an easy one-mile hike to an amazing view of the surrounding mountains.
Starting from a gravel parking lot off of Mountain Lake Road, this short winds quickly towards a westward-facing overlook that makes it perfect for a sunset hike. Thanks to the relatively high elevation of the summit (4365’), the area is usually 10-15 degrees colder than the rest of Giles County, making this a great hike Summertime hike.
If you’re looking to extend this hike, there is an extensive trail network maintained by the resort as well as Appalachian Trail access at Wind Rock farther down the road.
Near Goldsboro, North Carolina: Hemlock Bluffs Nature Preserve Cary, NC
Not all hikes have to be grueling trips to the mountains. Strolls around town, in local parks, and through natural areas contributes to an overall wellness plan in a great way. Whether you’re just starting to get outside, need a quiet afternoon away, or are just looking for a little exercise, the parks near our new Goldsboro, North Carolina location offer many possibilities.
Herman Park, just minutes from our office in Goldsboro offers walking paths, tennis courts, and meetings areas in the heart of town. Goldsboro also offers an extensive greenway network that runs through the heart of town. It’s a great time of year to get out and explore the area!
Eastern North Carolina offers many options. Nearby, Hemlock Bluffs in Cary, North Carolina, offers 140 acres of walking pathways, meandering streams, and native wildlife. With the weather warming up, this is a great area to get outside and stretch your legs for the first time this Spring.
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No matter where you decide to go, hiking is a great start towards your goal of overall wellness. There are countless other trails in the area, from easy walking paths to rugged hiking options. A local hike is a great way to get outside, experience the season, and continue on your path to overall health and wellness.
 

Dr. Balestrieri, a Southwest Virginia native, always knew she wanted to care for others by pursuing a career in healthcare. In many ways, we have her parents to thank for that. Her mom was an OB/GYN nurse and her step-dad, Ralph, is a physiatrist. As a child, Dr. Balestrieri (just Michelle at that time) would accompany Ralph on his hospital rounds, learning something new each and every time. In fact, Ralph would often quiz her to make sure she was really paying attention. As Michelle got older the questions became more difficult and she relished in her ability to “crack the case” for Ralph when it came to the problems his patients faced.
Since it was clear healthcare was going to be part of Michelle’s future she pursued a pre-med educational path at Virginia Tech.  She knew this foundation would give her a well-rounded education and provide the perfect springboard for whatever was next, even if she wasn’t quite sure what healthcare discipline it would be. After shadowing a number of doctors from a variety of specialties, she still had yet to have an “ah-ha” moment about the right path forward. It was during her “Careers in Medicine” class that it all became clear.
It just so happened that Dr. Ray Tuck gave a presentation in Michelle’s class about chiropractic as a healthcare career choice. Michelle’s interest was piqued and she followed up with the presentation by arranging a shadowing experience with Dr. Rathmann. She recalls, “I loved how patients were excited about their appointments and left feeling great.” She noted that Dr. Rathmann, “had a great rapport with her patients and I loved the dynamic in the office.” After that, the path was clear. She knew chiropractic was calling her.
After Michelle graduated magna cum laude from Virginia Tech she pursued her Doctorate in Chiropractic (DC) from the National University of Health Sciences in Lombard, Illinois. Her experience in DC school was anything but a boring one. Dr. Balestrieri recalls, “During clinicals, I spent almost a year adjusting young fighters at a boxing gym and the fighters at MMA events.” How about that for a colorful chiropractic experience? Not only was her experience interesting, her dream was achieved; Michelle became Dr. Michelle Balestrieri.
One thing we love about Southwest Virginia is that it has a way of calling people home. Dr. Balestrieri now has a 15 month old (absolutely adorable) daughter named Belle and moving closer to her family just made sense. We are fortunate that it also meant Dr. Balestrieri was able to join our team. Now that she is back, she is able to enjoy the rolling hills and beautiful sunrises that characterize our area. She also loves the southern hospitality. “The people of Galax have really welcomed me with their arms wide open,” said Dr. Balestrieri.
The Tuck Chiropractic Clinic team has also given Dr. Balestrieri a warm welcome. “Every doctor employed by Tuck Chiropractic Clinic has helped me at some point since starting,” said Dr. Balestrieri. She elaborated, “We have certain principles we live by at Tuck Chiropractic and one of them is the benefit of collective power. I cannot think of a better team of doctors to be with to help me grow the Galax practice.”
As Dr. Balestrieri grows with our team, she hopes that the positive impact of chiropractic will continue to be felt across the region. Dr. Balestrieri said:

So many people think that chiropractic can just help with low back pain.  Hopefully, as news and social media become more available to every demographic, they will be able to see how much chiropractic can help a multitude of ailments ranging from ear infections in babies to arthritic knee pain in an older patient.

We are thankful that Dr. Balestrieri is such an advocate for chiropractic and for her patients. We are excited to have her as part of our team and look forward to working alongside her to accomplish our mission of making a positive impact on our patients and community alike.

According to a study from the University of Scranton, less than 10 percent of New Year’s resolutions are successful. We’ve assembled some tips to help you overcome the odds in 2017.

1) Share Your Resolution With Others

A 2012 study by the Research Institute on Addictions examined the possible benefits of sharing your resolution with others when trying to quit smoking. For three weeks, researchers followed a group of smokers who kept their quitting attempts secret and a group of those who shared their goals with others. The study participants who shared their goals and progress with others were more likely to succeed long-term.
Resolution tip: Share your new resolutions with friends and family for greater success.

2) Practice Self-Control & Discipline

Self-control is like a muscle: the more you use it, the better you will be at sticking to a new resolution. Researchers from the University at Albany in New York asked 122 smokers to also control another bad habit while trying to quit. Of the smokers who used extra self-control for two weeks, 27 percent were able to completely quit smoking while only 12 percent of the members of the control group were able to quit smoking. We suggest you start with small, manageable tasks that require self-control as a way of building up this “muscle.” For example, start by setting a bed time and sticking to it each night. Or, you could trade out one soda each day for a glass of water. Start there, master that discipline, then move on to a new task. Soon, you will realize that the small tasks are easier and little-by-little you are achieving your goal through increased self-control.
Resolution tip: Practice self-control with small, manageable tasks alongside your main resolution goal.

3) Divide Your Resolution Into Actionable Steps

The American Psychological Association says it’s harder to reach a goal if it is too large. Abstract, big resolutions such as “get healthy” are just too broad and often are abandoned within just a few weeks. We agree that approaching wellness improvements is best done with small, actionable steps, that add up to make a big difference.
Resolution tip: Rather than making a blanket statement such as “I want to lose 10 pounds this year,” break it down into monthly and weekly steps so you have something attainable to work toward each week.

4) Don’t Make Ultimatums

According to Web MD, resolution ultimatums, such as “I will no longer eat dessert,” are doomed to fail from the start. Dr. Marvin D. Seppala, addiction expert and chief medical officer at Hazelden, says goals such as these only set the goal-maker up for failure. You will fail at least once in your journey, and you are more likely to keep up with the resolution if you allow room for minor setbacks in your initial resolution.
Resolution tip: Set defined resolutions, but allow a bit of wiggle room.

5) Focus on Your Why

The book “Reinventing Yourself Today,” written by goal expert Sharon Ball, says the key to keeping a new resolution or habit is simply to persevere. Each person will fail several times, but if you keep trying again the next day and don’t give up, you will eventually meet your new goal. Often focusing on your “why” is a powerful motivator in those moments when you want to throw in the towel. Revisit the reason you made the resolution in the first place, try to reimagine how it felt when you were so sure this change was necessary and the right one. Choose to view missteps as a setback, not a deal breaker towards reaching your ultimate goal, and persevere.
Resolution tip: Focus on why you made the resolution in the first place when you are tempted to give up.
We are excited for you as you continue to pursue a happy and healthy life into 2017 and beyond. If we can support your pursuit of wellness with chiropractic care, please reach out.
Image by wavebreakmediamicro / 123RF Stock Photo.

If you’re holding your head in a flexed, forward position while looking down at a handheld electronic device, you’re putting your spine in a vulnerable position and exposing yourself to a range of neck and back problems.

Tech Neck

Tech neck — sometimes labeled text neck — is one of the most obvious signs of overuse of a smartphone. Tech users who hold their head in a flexed, forward position while looking down at a handheld electronic device or laptop are putting their spine in a very vulnerable position and exposing themselves to a range of neck and back problems, including:

• Muscle strain
• Disc damage
• Pinched nerves
• Shoulder pain
• Headaches
• Radicular pain
• Arthritis 
• Bone spurs
• Muscle deformity

According to a 2015 study in the journal Ergonomics, text messaging is worse on the neck than other smartphone tasks because of the extreme angle of the head while texting as opposed to watching a video or surfing the web.

Work-Related Problems

Our near-constant clicks, taps, swipes, and keystrokes can also have painful consequences. Common overuse injuries connected with electronic device use include tennis and golfer’s elbow, carpal tunnel syndrome, and mouse shoulder.
The repetitive movements and awkward postures employed during high levels of computer and digital device use can cause muscle and tendon pain, as well as swelling, joint stiffness, weakness, and numbness.
Some ways to avoid painful computer-related overuse injuries include:

• Using an adjustable computer desk and chair
• Keeping the computer screen at eye level or slightly lower
• Positioning your keyboard at a height that will allow your elbows to rest comfortably at your sides
• Using an ergonomic chair that will help your spine hold its natural curve
• Using a standing desk to avoid sitting for hours on end
• Taking frequent breaks to stand or go for a walk

Digital Eye Strain

The dangers of too much tech time aren’t just orthopedic: A 2016 report from The Vision Council sheds light on digital eyestrain, which they describe as discomfort experienced by those who spend two or more hours staring at a digital screen. According to the report, adults under age 30 experience the highest number of digital eyestrain symptoms, which include:

• Eyestrain
• Headache
• Blurred vision
• Dry, irritated eyes
• Neck, shoulder, and back pain

Although adults who spend the majority of their workdays on a computer would seem to be the most vulnerable to digital eyestrain, eye-care providers have reported an increase in myopia (nearsightedness) in children, thought to be due to a marked increase in near-range activities, such as using a handheld electronic device.
The optimal space between your eyes and a computer or laptop screen is 20 to 40 inches — approximately an arm’s length away. But modern workspaces are often far from ergonomically correct, which puts extra strain on our necks and backs.

Chiropractic Care and Tech Injuries

Of course, stepping away from the screen is a good way to limit tech injuries. But, we know you’re not about to give up your smartphone and computer. So, what can you do to keep them from being a real source of pain?
Chiropractic care is a good starting point. Experienced chiropractors not only treat physical symptoms through spinal adjustments, but they also can recommend appropriate exercises and provide lifestyle suggestions that can be extremely beneficial in treating the pain associated with our sedentary, technology-driven society.
Contact Tuck Chiropractic Clinic with any questions or to schedule an appointment for your initial assessment.
Image by akhenatonimages / 123RF Stock Photo.

Pregnancy and raising small children can stress your body, often resulting in back pain. Can chiropractic help?

Parenting and Back Pain

Pregnancy-related back pain doesn’t necessarily end when a woman gives birth. One of five women who suffer from back pain during pregnancy say they still experience it afterward, according to a three-year follow-up study in the European Spine Journal.
In the first few years of parenting, mothers are prone to move in ways that can wreak havoc on their backs. Lifting and scooping up children, carrying them on one hip, toting heavy diaper bags, and adapting their own sleeping and sitting positions can all add up to do a number on mom’s spinal health.

What Can You Do?

If you’re a mother, there are ways to care for a young child and at the same time minimize the pressure childrearing puts on your body, including:

• Using your legs when you lift: Standing with your feet shoulder-width apart, lift your child while squatting slightly and bending forward from your hips, as opposed to lifting with your back.
• Keeping your back straight: When putting your child down, hold him or her as close to you as possible, taking care not to round your back.
• Lightening your load. Is everything you carry in your diaper bag really necessary? Periodically take inventory of your bag, removing any items you don’t really need. Try wearing the bag across your body instead of on one shoulder. If you must wear it on your shoulder, switch sides from time to time.
• Sitting up straight. When breastfeeding, maintain good posture, and for extra support, put a pillow between your back and the chair. Remember to contract and release stomach muscles to help strengthen and support your core.

Getting enough sleep, eating well, maintaining good posture, and doing simple core exercises also can help ease the pressures that often lead to back pain.
We understand how hard it can be for moms to put their wellness first, but if you’re experiencing pain following your pregnancy, it’s important to prioritize your health so that you can continue caring for those you love.

Is Chiropractic Right for You?

Chiropractic care can help reduce pain and relieve the stress on a pregnant woman’s nervous system, and also may help with problems mothers encounter after pregnancy — sometimes even long afterward.
A good example comes from Caitlyn, a mother of two and a member of our own marketing team, who sought chiropractic care for the first time for increasing back pain.
After an initial assessment at our Christiansburg clinic, Dr. Matthis determined that Caitlyn’s back pain was likely caused by misalignment of her pelvis after two recent pregnancies. After a series of six adjustments, Caitlyn’s back pain was gone.
We offer chiropractic treatment for the entire family with convenient appointments in a welcoming atmosphere. Our professionals are trained to ease the back pain experienced by pregnant women and parents of young children through proven techniques including spinal manipulation, exercises, and stretches. Contact Tuck Chiropractic Clinic with any questions or to schedule an appointment for your initial assessment today.
Image by Daria Garnik/123RF.

In so many ways, Charity is just like every other 11-year-old girl. Bright, happy and full of joy. However, this past year was a challenging and trying year for Charity and her family. She went from being one of the most athletic kids in her class to becoming increasingly limited by hip pain, to include her hip popping out of place.  Through chiropractic care, and working with Dr. Matthis, she is now back to being her bright self, embracing life. The road that led Charity to chiropractic care wasn’t an easy one, but it was one that ultimately led to wellness.
As an infant, Charity had problems with her hips. From time to time they would pop, even as her mom Khristy carried her around. However, this didn’t cause Charity pain so the pediatrician wasn’t concerned. Around March of 2016, the popping increased in frequency and became accompanied by pain. Khristy said, “The pain started in her hips, then went down her legs, then up into her shoulders.” At that time, Charity was extremely involved in gymnastics and on the verge of joining a competitive team; however, the hip problems prevented this from happening. Rather than pursuing her dream to join the competitive gymnastics team, Charity began spending more time on her couch, limited by her pain. She also began to rely on over-the-counter pain medication to get her through the day.
Khristy took Charity to a series of doctors but no one could pinpoint the root cause, figure out a proper diagnosis, or offer a sustainable treatment regimen. She saw an orthopedic doctor, physical therapists, and even a neurologist. Charity also went to a children’s hospital and had a series of x-rays and MRIs. Nobody ever officially wrote down a diagnosis, but it was suggested that she might have Charcot-Marie-Tooth disease (CMT), a disease of the peripheral nervous system. Khristy was unwilling to accept this as what the future held for her little girl. She felt sure that there was a doctor out there that could bring about the healing for Charity she so desperately needed.
The path to healing began with a phone call. Khristy called our Christiansburg office and asked, “Do you even see children?” After learning that we offer chiropractic care for the entire family, she scheduled an appointment to meet with Dr. Matthis. Khristy admits she had her reservations about chiropractic care, but felt she needed to give it a try. After explaining what Charity had been enduring for several months, Dr. Matthis began to dig deeper. He specifically asked about injuries or physical trauma. Khristy recalled that when Charity was nine she hurt herself on a trampoline, her knee struck her sternum. She was examined by a physician but seemed to recover quickly with no other intervention needed.
Dr. Matthis explained that injuries to our bodies can be likened to when a tire hits a pothole. At first, it seems like everything is fine and no damage was inflicted. However, as you continue driving down the road, all of a sudden the problem begins to emerge. This is what Dr. Matthis suspects happened. Much to Khristy’s relief, Dr. Matthis felt he could really help Charity, and ultimately he did.
Charity came in for adjustments with Dr. Matthis three times a week for the first two weeks. After that, she came in two times a week. Finally, she was able to go a full month between needing an adjustment. Khristy explained, “After a couple of visits, Charity did not have to take Tylenol and Motrin every day. In fact, she started having days of being pain free. We believe in miracles.” Charity’s family also now believes in chiropractic care because of the difference it has made in Charity’s life. “She is back to turning all of her flips,” explains Khristy. She recently got to visit Disney World and while in Florida she turned cartwheels on the beach. What a beautiful image and stark contrast to where Charity was six months prior.
Charity’s story illustrates the importance of turning to chiropractic care as an initial treatment option for health problems. Her story is one that personifies the positive impact of chiropractic care.
 

There are people who are born knowing what they want to do in life and what they want to be when they “grow up.” Dr. Chérie Gallant had always wanted to work in healthcare, however, wasn’t quite sure where she fit it.  After shadowing a local chiropractor in her junior year of college, her career search was over; “something in me just clicked,” Dr. Gallant explained.
Dr. Gallant’s background is as colorful and as complex as she is. She was born and raised in Prince Edward Island, Canada, is a dual Canadian and US citizen, has sung competitively, plays five different instruments, has lived in four different states, and holds five advanced degrees! Her degrees in chemistry, French modern language, life sciences, sports science & rehabilitation and chiropractic medicine give her a diverse educational background and rich perspective. Dr. Gallant is confident her eclectic background has equipped her remarkably well for a career in healthcare. She explained, “the more well-rounded you are, the better prepared you are for the real world – regardless of where your career takes you.”
As part of her formal training, Dr. Gallant also completed a 10-month clinical internship at Scott Air Force Base in Belleville, Illinois, treating active duty military men and women stationed there and in the surrounding area. The amount of physical strain placed upon those who sacrifice for our country is extensive. Their gear and equipment they wear and carry in the field often weigh between 50 and 80 pounds. Carrying that amount of weight around makes the reality of pain unavoidable for servicemen and women. Dr. Gallant was profoundly honored to provide care to these brave men and women and now looks forward to continuing her work with military veterans in Southwest Virginia.
Each and every day Dr. Gallant uses her academic background combined with her years of experience to serve patients facing a variety of problems. She credits her unique academic background and meaningful experiences for her excellent problem-solving abilities and critical thinking skills. For a chiropractor, these critical thinking skills are a necessity. Dr. Gallant said, “If a patient presents in such a way that differs from the norm you need to be able to think critically and creatively to properly assess the situation and treat them appropriately.”
We are very fortunate to have Dr. Gallant as part of the Tuck Chiropractic team, based out of the Fairlawn/Radford clinic.  She is excited to be practicing in the New River Valley and to provide patients with the best care possible. “As chiropractors, we should be one of people’s first ports of call instead of their last resort.  Chiropractic is extremely cost-effective and efficient at treating a variety of physical ailments and is minimally invasive,” stated Dr. Gallant. She is often saddened to see patients that have struggled for years in pain, only for their complaints to be quickly and effectively treated with chiropractic without painful and invasive procedures.  Dr. Gallant is dedicated to holistically eliminating pain and providing each patient with the encouragement and opportunity to make each day healthier than the last.

The “Tuck Test Kitchen” is at it again. We started with this recipe we found on Southern Living because let’s face it, our clinics are located in Southwest Virginia so we can get behind recipes themed around this amazing place we call home. We added our own Tuck twist, which resulted in, “Sweet Italian Sausage and Kale Soup.”
When we first stumbled on this soup we thought it sounded amazing but a bit heavy. We decided to reduce the amount of oil from ¼ Cup to 2 Tablespoons. We also opted for a sweet Italian turkey sausage instead of a spicy pork sausage. Those two swaps lightened the caloric and fat content of this recipe. This is also a gorgeous bowl of soup when it is done cooking. As a general rule, a colorful plate (or bowl in this case) is a sign that you are on track with your nutrition.
The chef behind this test recipe also detests celery in soup, so it didn’t make the cut when it came time to give this one a go. Rather, extra carrots were added. We do want to encourage you to be choosey with the chicken broth you purchase for this recipe. There are low-sodium options that are flavorful without adding excessive amounts of salt. We also suggest you wait until this recipe is complete before salting since the chicken broth will contribute salty flavor.
We used an app to calculate the basic nutrition information for this recipe. We learned a one-cup serving of this soup will contain about 350 calories, 21 grams of protein, 9 grams of fiber, and lots of Vitamin A, Vitamin C, and iron.  Key contributors to this great nutritional content include
Kale: If this superfood has intimidated you thus far, this is a great recipe to get you used to cooking with this leafy green. Kale is low calorie, fat-free, high in fiber, packed with vitamin K (amongst others) and iron.
Chickpeas: Also known as garbanzo beans, these little protein powerhouses also offer a high amount of fiber, manganese, and folate.
Carrots: Your mom was telling the truth when she told you eating carrots will improve your vision, this is thanks to vitamin A. They also contain vitamin K, vitamin C, potassium, iron, and copper–the health benefits of carrots are extensive.

Ingredients:

• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 6 garlic cloves, sliced
• 1 pound sweet Italian turkey sausage, casings removed
• 1 small yellow onion, chopped (about 1 cup)
• ½ cup chopped celery
• ½ cup chopped carrots (about 2 large carrots)
• 4 cups low-sodium chicken broth
• 1 (15-oz.) can petite diced tomatoes
• 1 (15-oz.) can chickpeas (aka garbanzo beans), drained
• ½ teaspoon black pepper
• 4 cups of kale, chopped

Instructions:
Get a large soup pot ready to go. Add the 2 tablespoons of EVOO and garlic to the pot and cook over medium heat, until the garlic begins to brown. This should take between 5 and 6 minutes. Once it browns, remove the garlic.
Next, add the sausage to the pan and cook until browned and crumbled. Be aware, the oil from the pan may get excited when the sausage lands in the pan, watch out for splatters of oil. After the sausage is cooked remove it from the pan and set it on a plate lined with paper towels. This will remove some of the oil. Next, add the onion, carrot, and celery (if you’re into that) back to the pan and cook the vegetables until they begin to soften. This should take about 5 minutes. Then you will add the chicken broth, crushed tomatoes, chickpeas, black pepper, and sausage all into the pot. Stir it all up to combine and allow it to simmer for 20 minutes. Lastly, add the kale and stir it until it is wilted, which will take about 5 minutes. Now, you are ready to enjoy a comforting bowl of soup that not only tastes delicious but also gives your body great energy.
Remember, eating well is about much more than the number on the scale or the size of pants you wear. When you eat well you are giving your body necessary fuel that can help it perform at it’s very best—that is, if you eat well-balanced meals focused on nutrition. We know that living well encompasses many things and can’t be isolated to just eating well. There are many factors, that all need to compliment each other, in order to achieve optimal wellness. If you’d like to get started on pursuing a better lifestyle we invite you to give this Sweet Italian Sausage and Kale Soup a try—and reach out to us.

It’s easy to neglect the basics, but improving your posture can help you feel better physically and emotionally.

Good Posture and Health

When was the last time you considered your posture as an important aspect of your health? Take a second and think about it as you read this article. Are you slouched over your desk or are you hunched over a smartphone screen, creating a “text neck” problem? All too often a position that initially feels comfortable can make us feel worse than we did to begin with.
Having better posture will help you feel better emotionally and physically. It’s possible that the back pain you’re dealing with stems from poor posture. Complaints ranging from lower back pain and neck pain to headaches, TMJ disorder, and plantar fasciitis all have been associated with poor posture.
In fact, discomfort and pain are the tell-tale signs of poor posture. When you place added stress on your body, you aren’t comfortable, and when you’re in pain, you adapt your posture to accommodate the pain, which may cause anatomical changes and ultimately puts more stress on your spine. Over time, you may even develop digestive and cardiopulmonary problems from issues related to your poor posture. Poor posture creates a chain reaction throughout the body.

So What Exactly Is Good Posture?

So what does good posture look like? The American Chiropractic Association (ACA) puts it best: good posture is when all of the parts of your body are both balanced and supported. While standing you’d be able to draw a straight line all the way from your earlobes through your hips and knees. According to Dr. Mallika Marshall of CBS’s The Saturday Early Show, when you have good posture, your bones are properly aligned, which is necessary for your muscles, joints, ligaments, and internal organs to work properly.
Don’t be alarmed, though, if that line isn’t straight: It’s totally possible to correct your posture. In fact, it’s easier to fix your posture than it is to lose weight, so don’t lose hope.

How Can You Improve Your Posture?

Here are some ways to develop better posture, courtesy of the ACA:

• When sitting, keep your ankles in front of your knees and avoid crossing your legs. Also, make sure your lower or mid-back is supported (adjust the backrest of your chair or use a small cushion for support).
• Try to sleep on your side with a pillow between your knees or on your back with a pillow under your knees in order to help support your alignment.
• When walking or standing, keep your stomach tucked in and make sure your earlobes line up with your shoulders — this helps ensure that you’re not pushing your head too far forward or backward.

With time and with practice, you can gain and maintain good posture. Talk to your chiropractor — he or she can check your posture, suggest exercises, and make personalized recommendations that fit your abilities and lifestyle. During your appointment, your doctor of chiropractic can also make adjustments to help with any misalignments in your spine.
Image by: zestmarina / 123RF Stock Photo.

We love sharing our patient’s success stories! In this unique situation we were able to ask Caitlyn, a member of our marketing team, to detail her experience getting her first chiropractic adjustment. Enjoy hearing, in her own words, what it was like start to finish.

I never thought I would seek out chiropractic care. While I’ve never doubted its effectiveness I’ve always had nervousness about what it would actually be like to receive an adjustment. Over the last 18 months I’ve been lucky to be part of the Tuck Chiropractic marketing team, so I’ve heard first-hand from a wide variety of patients the unequivocal benefits of getting adjustments.
Recently, I realized it was becoming increasingly uncomfortable to sit at my desk and work. I have two positions; I’m an executive at a local company and also run my own marketing firm, I really don’t have time for the distraction of pain. Sitting at a desk is also a reality of both positions. I knew I needed help.
I decided I had to honor the profession I have heard so many raving things about and make an appointment for an adjustment. Since I work in the Christiansburg area, and already knew Dr. Matthis, I decided to make my appointment there.  I was amazed when I called to request an appointment and they were willing to fit me in that afternoon. They also were able to clarify the portion my insurance would cover before I even entered the office.
If you’ve not met Dr. Matthis in person I’ll be the first to tell you he is highly dedicated to chiropractic and the way it can improve lives. He also has a fun-loving spirit that makes it easy to be around him. Going into it I was certain he would make me feel better, and would probably make me laugh a bit in the process, but was nervous about what the actual adjustment would feel like.
The first part of my visit was spent evaluating my pain in the context of my life and daily activities. I went in confident that my pain was only on the lower right side of my back. I soon realized that Dr. Matthis understood my pain far better than me. He found other areas of my back that were sore and tender, which I had no clue about prior. He also explained why my pain, which had originated in my lower back, had begun to impact my entire back, all the way up to my neck.
After the evaluation, it was time for Electrical Muscle Stimulation Therapy (E-Stim). Dr. Matthis explained that E-Stim helps fatigue the muscles before the adjustment, making it possible for him to be even more effective. Christina, the Chiropractic Assistant who applied the E-Stim and got it going, likened the sensation to little ants crawling on you.  I would say that was accurate. I actually find the weird sensation of E-Stim, especially on my neck, to be relaxing.
Then, I received my first adjustment. It didn’t hurt in the slightest. However, even though I was told to expect sounds as I was adjusted they continued to surprise me each and every time. You could call my reaction to the sounds “colorful”. Which is why I’m especially thankful Dr. Matthis offered the perfect balance of professionalism and comic relief.
I also appreciate that throughout my appointment Dr. Matthis explained the “why.” For example, he told me why I likely was having the pain in the first place. Since I have two young children, less than two years apart, it is likely that the changes to my pelvic area during pregnancy resulted in a mal-aligned pelvis. In fact, during the initial exam, he pointed out my legs were not the same length because of how my pelvis was tilted.
When I left my appointment I felt immediate relief. The following day I had minimal soreness, which Dr. Matthis had prepared me for. After another 5 visits, my pain was no more. My transformation was two-fold. I went from someone living with an underlying level of pain to someone living pain-free. I also went from being someone hesitant to seek an adjustment to someone who will continue to seek adjustments, as needed for pain and my overall wellness.