While most of our patients come to see us in search of relief for their low back pain, we see it as our duty to utilize visits as an opportunity to dive deeper to see if there are other ways we can help them live a better life. Often times, we discover that treating some of their aches and pains can actually provide relief in other areas of their body as well. From sciatica to sinus pain, chiropractors have a deep understanding of how the musculoskeletal system works closely with the nervous system to trigger sensation, including pain and pressure, throughout the body. One of the lesser known treatments is adjustments focused on relieving sinus pressure from sickness or allergies.

Battling Allergy Season with Chiropractic Adjustments

A common cause of sinus pressure and pain is the common cold or allergies, causing what is known as sinusitis. This is a result of the tissue lining in your sinus cavities becoming inflamed and blocking drainage of mucus and pollutants, increasing pressure, clogging nasal passages, and sometimes inciting swelling in the face and eyes. This build-up of fluid that can cause intense pressure in the sinus pathways of the face.
While many people turn to cold or allergy medication to relieve the symptoms, a chiropractic adjustment of specific bones in the face, neck, and back could provide relief to the cause, and in turn the symptoms. It can also be seen as a preventative therapy to keep things moving in your sinuses before they get backed up. By leveraging the musculoskeletal system’s communication with the nervous system, the nervous system can then stimulate the immune system that controls the body’s reaction to outside elements like pollen, ragweed, and germs.

What to Expect

Whether you’re already a chiropractic patient or are trying it for the first time, the doctor will want to get to know your sinus issues, specifically. You will likely have to answer questions that can lead to the root cause of the issue, whether it be allergies, a deviated septum, or simply a common cold and possibly receive an X-ray to help discover possible misalignments.

Chiropractic Manipulation

Most likely, your chiropractor will perform a hands-on chiropractic manipulation in the sinus areas of your facial region, behind your ears, or the vertebrae in your neck that can influence the muscles in your face to encourage the relief of pressure to the sinuses and allow drainage.

Activator Method

Another method that is commonly used at the Tuck Clinic offices is known as the activator method. Using a small hand-held pressurized tool, our doctors are able to pinpoint the trigger areas in the face that will loosen up the sinuses to allow the drainage of mucus build up.

Eating Well

Choose what you eat wisely if you suffer from sinus problems often. Foods like dairy and sugar can increase inflammation and worsen the effects of an allergic reaction, sinus infection, or long-term sinus problems. If you have a hard time resisting these foods, do your best to balance them with anti-inflammatory foods like fruits, vegetables, and turmeric.
Bonus Tip: Bee Proactive When you start peak allergy season off eating honey that is harvested locally to your area, you may be able to build up some level of immunity to the local pollen that would most commonly influence an allergic reaction.
If you’re experiencing sinus pressure and pain, ask your chiropractor at your next visit how they may be able to help! Then, you can get back to stopping and smelling the flowers.

When you think about an “athlete”, it’s likely that names and faces like LeBron James, Serena Williams, or David Beckham come to mind. You might imagine their glorious game-winning goals, down to the buzzer shots, and match-winning hurls. Or think about how hard they work from day to day to refine their skills and keep up their stamina, and your mind might wonder how you’d never be able to achieve the same glory.
According to Dr. Brooke at Tuck Clinic Chiropractic in Fairlawn, being an athlete isn’t as out of reach as you might imagine. As a chiropractor who has received special training as a Certified Chiropractic Sports Physician, and has spent time training with Olympic athletes, Dr. Brooke knows the ins and outs of what it truly means to be or become an athlete. In fact, he shares his “Five Dimensions of Health” with all of his patients to better explain the concept: Physical, Chemical, Psychological, Sleep, Neurological.

What an Athlete Looks Like on the Outside

Again, when you think about an athlete, you probably picture them as well built and muscular, but that doesn’t always have to be the case. In fact, an “athlete” by definition according to Merriam-Webster Dictionary is “a person who is trained or skilled in exercises, sports, or games requiring physical strength, agility, or stamina”. So while you need some skills and strength in a certain area, you don’t necessarily need to be an all-star.
On the outside, an athlete is someone who takes the time to work on themselves through their preferred method, gets plenty of sleep, and takes measures to make sure their neurological wellness matches their physiological wellness. Because chiropractic care works with the neurological and musculoskeletal system, it’s a great place to start your journey.
Dr. Brooke recalls one of his patients that used chiropractic care as the first step of her journey towards being an “Every Day Athlete”. This particular patient came into Dr. Brooke’s clinic to seek relief for lower back pain. At her first appointment, she had a BMI of 40 and above the range of being morbidly obese. She received a treatment plan throughout approximately 35 days for her back pain and Dr. Brooke never heard from her again.
That is until 2 years later, she came back for maintenance care. Dr. Brooke remembered her name but when he saw her in his office again, he claimed he would have never been able to recognize her without her chart in hand. After she completed her care with Dr. Brooke, she embraced her newfound relief by starting a strict regimen of walking. She walked 2 hours every day and over the course of 2 years, lost 140 pounds. Yes, just from walking!
You see, you don’t have to be in tip-top shape to find the dedication to really hone in on your wellness plan of choice and become an “everyday athlete”.

What an Athlete Looks Like on the Inside

Speaking of dedication, beyond the physical element, there are two very important elements to this process that happen internally. That’s where the psychological and chemical aspects come in.
Whatever you call it: dedication, motivation, determination; something in your mind has to keep you moving forward. You need to have the right mindset to get up every day and stretch or make it to the pool for some laps during your lunch break. Having a positive psychological outlook on your daily wellness is even more important than your ability to perform your workout well.
The final component is the chemical component. What are you putting in your body? Dr. Brooke’s patient admittedly did a little more than just walking every day. She also adjusted her diet as a part of her wellness goals. When you eat foods with the right chemical makeup, your workouts are fueled better, your recovery happens faster, and even your mindset can be improved.
How will you get started on your journey to be an Every Day Athlete? We’re here to help.

Just like everything else in life, the stages of a family ebb and flow. From the first moment, you realize you’ll have a little newborn in 9 months to the moment you drop your kids off at their first high school team tryout. There are times when getting up and getting active won’t be ideal. Those late night feedings or nightmares don’t exactly encourage you to get up early to make a healthy breakfast. The days when you feel like you’re always on the go, running from one errand to the next, make you feel like it’s impossible to slow down and spend time with your family.
While your kids might seem to have boundless energy and exercise, are they learning the right habits to channel it? Will their vibrancy and strength continue as they grow? It’s important to instill a healthy lifestyle into your children as early as possible. By feeding off their energy, you might even get a pep back in your step too! Here are a few ways to approach wellness as a family.

Make Mealtime a Priority

Healthy eating habits are the first step to living a healthy lifestyle. Beginning and ending your day with the right nutrition will support your mood, long-term health, and ability to expel energy in ways that contribute to your overall wellbeing. A study completed in 2011 concluded that exposing children to healthy foods and eating habits at a young age will encourage a positive predisposition towards a healthier diet and lifestyle as they grow up.
Invite your children into the kitchen with you and allow them to have input in their food options. Start with a healthy base of choices and work from there. Not only will it teach them the skills they’ll need later to compile their own diet, but it will help you in your efforts towards a healthier lifestyle, too. After all, you want to be a healthy, active grandparent when your little ones grow up to have kids of their own, don’t you?
A few simple rules to live by at mealtime:
1. Try to cook meals from scratch to avoid preservatives and unknown additives.
2. Eat more fruits and vegetables!
3. Find healthy snack foods that everyone can enjoy.

Fewer Screens, More Scenes

In 2009, Nielsen Co. reported that children between the ages of 2 and 8 spend an average of 28-32 hours watching TV or videos through a phone, computer, or tablet. The Kaiser Family Foundation found that children between the ages of 8 and 18 spend a minimum of 4 1/2 hours a day watching various screens.
Now, there’s nothing wrong with spending a little time in front of the TV to catch your favorite show. However, it does contribute to a sedentary lifestyle. If too much time is spent sitting and watching a screen, that means you’re spending too little time being active. Living in Southwest Virginia means having a natural landscape to keep your senses far more stimulated than a screen ever could!
Spending time together being active provides an opportunity for family bonding as well as getting your heart rate up! Find an activity everyone in your family can enjoy. Even if it’s as simple as taking your golden retriever, Ralph, for a walk every evening, it’s away to come together and get moving. If you’re looking for something a little more exciting, there are endless options in Southwest Virginia. From hiking trails on the Appalachian Trail or Carvins Cove to biking on the Greenway. If outdoors aren’t your thing, there are plenty of great facilities around the region that will help you have fun and get active!

Set And Reach For More Goals

Maybe you want to drop a few pounds and run in a local 5k this spring. Maybe Bobby wants to make the JV Baseball team next year. Whatever your goals are, try to approach them as a family. After all, your family should be your number one support system.
When you sit down together to set goals as a family, you can discover new ways to support one another. Whether that means more time tossing the baseball around the yard, or taking Ralph just a little bit further on your next run, every effort you make will put you one step closer to reaching your goals. When you do reach your goals, you have a group of people to celebrate with, too!
It’s important to remember that wellness and a healthy lifestyle look different for every family. Everyone has unique schedules and circumstances. Don’t try to keep up with the Joneses. Try to find what works for you and your family and embrace it!

This month, we’re doing our duty as experts in healthcare and family advisors to help bring awareness to heart health for American Heart Month. After all, heart disease causes 1 in 4 deaths in the United States each year and is becoming more and more common in younger age groups. So what can we, as chiropractors, do to help the inner-workings of your circulatory system? Educate and alleviate.
While there are various techniques that we can use to reduce stress and lower blood pressure in our patients, these treatments are only effective in the long term when they are accompanied by a healthier lifestyle. This is where your diet can play a vital role in your overall heart health. Depending on your current level of health, cutting out the bad foods may not be enough. You should actively seek out food choices that are known to improve heart health.

Elements of a Heart Friendly Food

Finding foods that are healthy for your heart and soul isn’t as hard as you may think! Anything that is rich in vitamins and nutrients can lead to a better functioning circulatory system.
Key Vitamins & Minerals
Studies show Vitamin B and Magnesium can contribute to serotonin production, leading to lower levels of stress and lower blood pressure. Vitamin E is an antioxidant that not only builds up your immune system but can fight against fat build up in the circulatory system.
Good Fats
Finally, there’s the “good fat”. Yes, we said it – Some fat is good! Particularly, monounsaturated and polyunsaturated fats, when eaten in moderation, can improve your cholesterol levels and lower your risk of heart disease. The all-star fat is known as the omega-3 fatty acid, often found in certain types of fish. It’s also known to lower blood pressure. How can you identify a “good fat”? They’re often liquid at room temperature like olive oil.

Superfoods to Add to Your Plate

Now that you’re fully equipped to check your food labels for more heart-healthy options, we can help you fill up your grocery list! These foods include at least one or all of the things you look for in a well-balanced, heart friendly diet.
Fish- As mentioned before, fish is one of the best sources of omega-3 fatty acids, but there are a few that have higher levels, contributing more cholesterol lowering nutrients to your body. Try going for more salmon, tuna, and trout on your next shopping trip!
Nuts- Not only is this quick and crunchy snack high in protein and vitamins, but they also have the unsaturated fats to help your heart. Whether you like the sweetness of almonds or the bitter crunch of walnuts, they can set you on a better path towards heart health.
Berries – Whether you’re eating them straight or adding them to your morning yogurt, fruits like blueberries, strawberries, and raspberries are a great source of antioxidants that lower stress levels and helps prevent coronary disease. Plus, it takes care of that sweet tooth!
We could go on all day, but these are a great start! Every time you remove a sodium and fat filled option from your diet, replace it with one of these. Your ticker will thank you later!

Winter is a perfect time to “hibernate”, right? Wrong! Don’t let the cold temperatures and shorter days be an excuse to become dormant. Sure, at times it is great to relax, take it easy, and enjoy being cozy. However, we challenge you to stay active during the winter months.
Roanoke has a plethora of opportunities to stay both mentally and physically active during the winter season. Here are a few of our favorites.

1. Escape Key is an escape game experience located in Salem. Escape rooms are very popular as they mentally challenge the players to figure out various puzzles in order to escape the room they are placed in. They offer a variety of themed rooms. They currently they have “The Night Before Christmas”, “The Hunter’s Cabin”, “The Magician’s Vanishing Act” and “The Curious Case of Professor Hugh Manitee”. These various offerings, which are changed periodically, keep the game exciting! The cost is $22 per person and is recommended for ages 12 and up.
2. River Rock Climbing is Roanoke’s premier climbing facility. But don’t let the name fool you, they offer much more than just indoor rock climbing: yoga, strength training and tai-ji classes are offered. They describe themselves as a kid-friendly gym, as kids are natural climbers. This is a great way to get all of that cooped up energy out when you start to feel cabin fever kicking in! The cost varies depending on the activity you choose and all ages are welcome.
3. Kids Square at Center in the Square, located in Downtown Roanoke, is the newly opened children’s museum within Center in the Square that has been extremely popular since it opened in August. Their mission of being a space where children can explore, play, and learn is evident throughout their many interactive exhibits including the town, forest, theatre, building zone, sensory cove, dig pit, and classroom play areas. This museum is geared towards children 10 and under and admission is $8.00/person (ages 1+), and ages 1 and under are free.
4. Launching Pad Trampoline Park & Family Fun Center is Salem and Roanoke’s first and only trampoline park! Launching Pad is the place to get your jump on. There are no age limits, kids and adults alike are encouraged to come and enjoy! If you get a little worn out from jumping, they also have a snack bar to refuel, along with an arcade, launch tower and bumper cars.. This place has a little something for everyone! Pricing varies depending on the activity and how long you plan on jumping but ranges from $7-$16.
5. Roanoke Pinball Museum is a nostalgic adventure for the kid at heart, or new experience for the younger generation. Located within The Center in the Square, the Pinball Museum is a small space with a ton of fun. The Museum charges a daily rate for unlimited play – no quarters needed! They have over 50 machines in play, ranging in years from 1932-2016, and are rotating in new ones regularly. You are bound to find a classic favorite or discover a new one. Prices are $12.40 for ages 9+; $6.78 for ages 6-8; and ages 0-5 are free!

Don’t let the winter doldrums keep you from getting out of the house. Go out and enjoy the many wonderful things that Roanoke has to offer! The true spirit of life is evident during the holiday season – it is meant to be embraced and enjoyed. When you feel good, you are inspired to do just that.
Chiropractic care helps keep you feeling your very best so you can enjoy each day. Contact us to setup an appointment and we will keep you feeling good throughout the winter and beyond.

For those who have been turning to chiropractic for years as a way of mitigating pain and feeling their very best, the benefits are felt in tangible ways. For others, who have yet to give chiropractic a chance, it may be hard to imagine the positive impact this health care option can have on your physical well-being and quality of life. No matter where you find yourself on the continuum of seasoned chiropractic patient to novice, it is helpful to review and fully understand the many benefits of chiropractic.

1.  A Drug-Free Approach to Pain Management

Have you heard of the opioid crisis? It’s hard not to. Newspapers, TV, and mass media are regularly sharing the devastating effects of this epidemic. Many stories begin with a person who innocently began taking opioid-based pain medication and ultimately ended up with a life-altering addition. Chiropractic offers a drug-free approach to pain management. We are proud to be a positive solution to a problem that is plaguing our society. Our conservative care model, which looks to alternatives for pain management prior to drugs or surgery, values the ability to intervene early and avoid the more serious side effects of medicated options.

2. It Fits Your Health Goals

Chiropractic care is effective for all types of people. As chiropractors, we are proud that our treatments help a variety of patients feel better and live better. Our team of doctors has been privileged to help Olympic-level athletes and is equally privileged to help ‘everyday people’ striving for a life full of vitality and freedom from pain. Chiropractic is an approach to wellness that scales to the needs of each individual.

3. It Can Take You to the Next Level

Getting regular chiropractic adjustments increases mobility and motion. This is important for everyone—from a high performance or professional athlete to a grandparent who simply wants to enjoy going for walks with their grandchildren. While the way mobility and motion manifests itself may change, the desire to fully embrace physical activity is a constant. When your body is in proper and optimal alignment, you feel good and perform better.

4. Safe, Effective, and Non-Invasive

Did you know you are a thousand times more likely to get struck by lightning than injured by a chiropractic adjustment? Yes, it’s that safe! The ultimate goal of chiropractic is to promote health in a way that does not require invasive methods. It also offers long term solutions and lasting results. Our hope is that this clear benefit results in more people turning to chiropractic as their first option for painful problems, knowing it is poised to make a difference for the long haul, in a safe way.

5. It is a Team Approach

A collaborative spirit embodies our approach to chiropractic care. We often work closely with primary care doctors, pain specialists, and other practitioners to ensure our patients have the very best plan for care. And let’s not forget, the most important member of the team is you, the patient. By partnering with other healthcare professionals, we truly meet your needs in the most comprehensive and effective way. It’s a team effort!
We are proud of the positive impact chiropractic makes on people–which is evident from the numerous benefits. We believe in our profession and its ability to transform patients’ lives for the better. If you are ready to personally experience chiropractic, please reach out to our team and we’ll get the conversation started.

A huge part of what we do as chiropractors is education. We always want to ensure our clients not only understand what they should do to optimize their wellness, but why they should do it, too. For that reason, we enjoy connecting with our audience through our wellness blog.
As 2017 comes to an end, we decided to take a look at all of the blogs we shared with you this year, from healthy hacks to stories about our wonderful doctors and patients. We hope you enjoy reflecting with us, on the most popular chiropractic and wellness blogs of 2017.

1. Arnold Schwarzenegger & Chiropractic – You may know Arnold Schwarzenegger for his roles in a variety of films, or for his tenure as the governor of California, but did you know he is also a huge proponent of chiropractic? Dr. Brooke was able to meet the legend himself earlier this year!
2. Welcome Dr. Roiketa Strand – We welcomed Dr. Roiketa Strand to the Tuck team this year! Growing up, Dr. Strand had a dream of becoming a Pediatrician or OB/GYN, but a life-changing moment caused her to pursue a career in Chiropractic instead. Take a moment to learn more about Dr. Strand and her story.
3. The Botetourt Chiropractic Announcement – We started 2017 off with a bang! We opened new office to serve the Bonsack, Botetourt, Northeast Roanoke and Vinton Communities. Exciting moves like this would not be possible without our supportive patients and community.
4. Welcome Dr. Flynn – We were lucky to add Dr. Anna Occhiuzzi-Flynn to our team this year! Her passion for serving others and strong sense of empathy makes her a great fit. However, the moment she knew chiropractic was her calling didn’t come as you may expect.
5. Dr. Ray Tuck Honored as Chiropractor of the Year – Wow, what an honor! We are thrilled that the Virginia Chiropractor’s Association honored our own Dr. Ray Tuck as the Virginia Chiropractor of the Year for 2017 by the Virginia Chiropractic Association.
6. Local Strongman Competitor Powered by Chiropractic – We are honored that Dr. Skinner and the staff at our Roanoke Clinic were able to serve Shanice and help her optimize her physical condition for training and competition. She competed in the Strongman Corporation North American National Championship last month!
7. Dr. Rathmann: A Strong Community Leader – Our own Dr. Jen Rathmann was nominated for the award of Accomplished Business Woman of the Year though the Montgomery County Chamber of Commerce. Learn more about this much deserved honor and recognition!
8. Dr. LaBarbera’s Chiropractic Journey – Dr. A.J. LaBarbera is a second-generation chiropractor, and his father’s experience as a chiropractor served as his inspiration. His journey throughout this chiropractic career has been one filled with teamwork, leadership, and helping others.
9. Top Hiking Trails in Southwest Virginia – Just like the importance of chiropractic treatments as part of an overall wellness plan, regular activity should also be part of your routine. A great way to become more active is to get outside and enjoy nature by going on a local hike. So, we narrowed down some of our favorite hiking trails in our area.
10. Study: Too Much Sitting Can Be Deadly – A research review found that daily sitting for long periods of time can lead to negative health effects such as heart disease, diabetes, and even death. This information impacts so many of our patients, who have jobs requiring extensive periods of sitting. Luckily, we have a few tips to help reduce your risk of increased health problems.

We appreciate everyone who keeps up with our blog each week. We are looking forward to connecting with you in 2018!

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.