Compass Chiropractic December, 2012 E-Newsletter
A Gift for You and a Gift to Share
All established patients are welcome to come in for a gift treatment on Tuesday, December 18. This gift includes any needed adjustments, Active Release Techniques, muscle stim, and mechanical table massage (limited to about 10 minutes of treatment with Dr. Krohse). Call 309.1217 to reserve an appointment as times are limited!
Forward this email to a family member or friend and they can come in for a gift complete initial workup (thorough exam, any needed spinal X-rays, mechanical table massage, and written report of findings) through January 31, 2013. If they come in for their report of findings visit before December 18th they are welcome to receive both gifts!
Donations to our Meals from the Heartland Fundraiser will be welcomed throughout the holiday season.
WE'RE MOVING!
At the end of this year, Compass Chiropractic will be moving to 7405 University Avenue, north of the Windsor Heights Walmart and just west of the Flowerama at the corner of University and 73rd. Our exact moving date is not yet known so keep an eye on our website, email newsletter, and Facebook page for updates. Our move will most likely take place between December 22 and January 6.
At the end of this year, Compass Chiropractic will be moving to 7405 University Avenue, north of the Windsor Heights Walmart and just west of the Flowerama at the corner of University and 73rd. Our exact moving date is not yet known so keep an eye on our website, email newsletter, and Facebook page for updates. Our move will most likely take place between December 22 and January 6.
November's Waiting Room Wellness - The Music We're Most Thankful For
In 2010 and 2011 we learned what books and movies our patients were most thankful for. This year, we asked our patients to share the music they are most thankful for in our waiting room or by sending in their picks by email. Check out the recommendations that were shared below.
Wilson Phillips
Alan Jackson
Motown Christmas
Country Music –Nikki Zirkelbach
Classic Rock & Roll –Maggie Diehl
Old Crow Medicine Show/Rock Me Mama –Jill Burt
Tonic Sol Fa –Pam Voigt
Florence & the Machine –Veronica Hoh-Eischeid
Santana Abraxas –Dana Fedman
Def Leppard –Bruce Charlet
Volbeat –Bruce Charlet
U2 –Judi Erickson
REM –Judi Erickson
Red Hot Chili Peppers –Judi Erickson
Kaki King –King Au
Linkin Park –Rich Inman
Mumford & Sons –Carissa Just
Sound of Music Soundtrack –Karyl Weiland
Parenthood Soundtrack –Karyl Weiland
Righteous Brothers You Lost That Loving Feeling –Karyl Weiland
Harry Connick Jr. –Karyl Weiland
Boys II Men Christmas Album –Patrice Williams
Temptations –Patrice Williams & Brent
Tenth Avenue North The Struggle –Mark Bjork
Charlie Daniels Band Simplman –Mark Bjork
David Allan Coe –Mark Bjork
Garden State Soundtrack –Val Leonard
Coldplay X & Y –Val Leonard
Rolling Stones 72-79 –Val Leonard
Def Leppard –Melissa Grimes
Kiss –Melissa Grimes
Journey –Melissa Grimes
Phillips, Craig, & Dean –Sarah Seltz
Chris Tomlin –Sarah Seltz
Casting Crowns –Sarah Seltz
Toby Keith Red Solo Cup –Steve Abresch
George Strait –Rebecca Drish
Chris August Where Would I Be Without You –Jennifer Rozevink
Country –Julia Rush
Lady Antebellum –Julia Rush
Sugarland –Julia Rush
Neutral Milk Hotel
Jeff Mangum
Sandy Recommends Scratch Cupcakery
I'm excited to learn that my favorite cupcake bakery, Scratch, is opening a store in West Des Moines in December at 7450 Bridgewood Blvd., Suite 215 (just west of Jordan Creek Town
Center
mall). On my treks to Cedar Falls to visit my daughters (who are
students at UNI), I've made stopping in at the Cedar Falls Scratch
Cupcakery a priority. Scratch offers 18-22 varieties of delicious
cupcakes daily as well as gelato, smoothies and other frozen treats.
I've tried many of their varieties of cupcakes and have never been
disappointed. My personal favorite? "Wedding Day" which is an almond
cream cake with vanilla buttercream frosting. Did I mention that they
also sell "frosting shots" for those of us that just can't get enough of
their creamy, delicious frosting.For more information check out Scratch at: www.scratchbakery.com or check out their Facebook page or follow them on Twitter @scratchbakery.
Sheri Recommends Staying "Somewhat" Healthy During the Holiday Season
It is in full swing, the holiday season. In which we have already filled ourselves with turkey, stuffing, potatoes, pumpkin pie and many other scrumptious Thanksgiving favorites. Unfortunately,we have yet another 5 weeks of Christmas and New Years holiday parties or celebrations to get through. And I do not care how healthy or good you are the rest of the year. Everyone has a vice that at this time of year knocks on the door of our senses. Making us play the "rock 'em sock 'em" game with our willpower. So the best advice I can give from a nutrition stand point is indulge a little, pick your battles, and if you slip up and indulge a little more than you needed? By no means beat yourself up about it afterwards! Instead savor the splurge you gave yourself, get back on track and more importantly MOVE ON. In the meantime, here are some easy ways to help you get through the holiday season a little healthier along the way.
1. Substitute pureed or canned pumpkin for 1/2 or all the butter in your baked goods recipes. It adds fiber and vitamins while reducing fat content. It may affect the color, flavor, and texture, so it is best used in chocolate based recipes or others that already have strong flavors. The texture may end up being spongy.
2. Use mushrooms in place of sausage in stuffing recipes. Mushrooms, especially portabello, will still give it that meaty texture while supplying us with selenium and niacin at your meal. Niacin is needed for cell differentiation and repair, while selenium assists our immune function.
3.
Switch the mashed potatoes out this year with pureed cauliflower and
you will cut about a quarter of the calories. Cauliflower has a similar
texture to mashed potatoes when pureed. One serving will have around
25 calories, 3g fiber, 3g protein, .5 fat and only 2g sugars. This is
an excellent substitute for those on a low carb diet. Added bonus is
the amount of Vitamins C and K, folate and potassium you get.4. Cocktails come hand in hand with most holiday celebrations. So try to pick the least sugary ones and drink a glass of water between beverages. It will also help to up your intake of water during the day prior to your celebration.
5. Switch out all or 1/2 of the sour cream, mayo, or cream cheese in dip recipes with low fat or Greek yogurt. The dips still have that creamy texture with less fat, adding in probiotics and protein. No one notices the difference! I do this all the time and everyone thinks it is made with all sour cream, mayo, or cream cheese!
Enjoy the Holidays!
Dr. Krohse recommends The Avett Brothers' new album "The Carpenter"
A couple years ago a patient recommended the Avett Brothers to me and I gave them a brief listen before deciding they weren't my style. Recently though I checked out their most recent album and was hooked from the first listen. Even better, I've become more fond of their music as I listen to it more. My favorite songs are February Seven, Down with the Shine, Life, The Once and Future Carpenter, and Pretty Girl from Michigan.
But the score that I have long admired and listened to more than anything else is the soundtrack from the film 
This
was pretty hard for me to do, seeing that in the late 80’s to early
90’s I managed one of those “record stores” that do not exist any
longer! Therefore I was exposed to a wide variety of music and soaked
it in like a sponge. The RHCP are just a classic for me that never fail
to pick my mood up and make me want to dance around crazy! John Hiatt,
to me, is just one of the best song writers, with riffs and lyrics that
just make me sing along. (Poorly and out of tune, I might add.) R.
Carlos Nakai is a Native American flute player that has always made my
heart and soul stir. Sinead O Connor is a woman in the music world that
stirred the pot, so to speak, when she released this album. I respect
her greatly with her killer voice and lyrics to make you ponder. Beck,
at the time of Mellow Gold, was just a different sort of character with
one of my all time favorite lines in a song: 
me
on with a great electric vibe to them and can keep me entertained on
the road. They are really not popular but I do think they have a
Billboards top 100 song, it is titled 
If your landscaping needs a refresh or you'd like your house to feel especially festive with a 
workshop
will follow where participants will practice drills to integrate these
concepts into their running. The session will end with video and slow
motion review of participants running form. Participants should arrive
in clothes and shoes suitable to run in. Suggested RSVP to 515-309-1217
or compasschiro@gmail.com. Free (donations to our Special Olympics
Softball Fundraiser welcome).
Natural
Calm is a magnesium supplement that helps to calm the body. A simple
explanation of the need for magnesium is that your body basically needs a
balance of calcium and magnesium to function properly. Calcium excites
the body and makes muscles more tense. Magnesium opposes that by
allowing muscles to relax. If you are deficient in magnesium, your body
will be more tense and stressed than it should be.
tingling
can progress to loss of function and even foot amputation in
diabetics. Eye problems such as diabetic retinopathy can lead to
blindness. If diabetes causes kidney disease a patient is never again
free from the dialysis clinic… three times a week!
You
might be thinking, “Can my friend or family member just get this
information from their primary care doctor?” Unfortunately, the answer
is “no.” Dr. Bernstein explains that our health care system is
overburdened and does an inadequate job of helping patients understand
this condition and how to help themselves. He explains that current
recommendations by the American Diabetes Association lead to wild swings
in blood sugar, which cause damage to most every body system over
time. In this book, he provides the understanding of the problem and a
clear, though not necessarily easy, plan to control and solve
diabetes. Don’t take my word for it though. Take some time to read the
Amazon reviews to see the amazing improvements in health that were
possible when diabetic patients took the time to understand their
problem and chose the plan to solve it. Save a life by sharing this
book with your friends and family (make sure to get the latest, most
up-to-date version).
At
first glance, Strava works similar to other ride and run tracking
programs like RunKeeper, Nike+, MapMyRun, or Endomondo. You start the
app at the start of your run or ride and it keeps track of your data
such as speed, distance, and pace. At the end of the run or ride, you
can pull up a detailed map of where you went along with all your stats.
The fun of Strava comes with the virtual races called “Segments” within
the app. If your run or ride takes you through a section of trail or
road that has been turned into a segment, Strava will take your
information and place you on a leaderboard showing every user who has
run or ridden through that section of trail or road. If you are the
fastest cyclist, you get the title of the “King of the Mountain” while
running fastest gives you the “Course Record”. All of the segments are
user created, so if you don’t see any in your neighborhood simply go for
a run or ride and create your own segment. Strava will even look into
the past to see if any users have been through that section of road or
trail.
I
wanted to break the course record in the 8k (it's a very hilly course).
Fortunately I felt a lot stronger than last week at Midnight Madness. "
A
goal has been set to raise at least $2,000 to go toward the Panther’s
trip. Any new patient who donates $50 or more to Special Olympics will
receive a complementary first visit (exam, any needed spinal X-rays, and
table massage up to $300 value).
the
Des Moines Metro Arts celebrates its 30th year of Jazz in July. In
addition to the extraordinary jazz music in and around a variety of
locations across the greater Des Moines area, you'll also find food
vendors, visual artists and activities for children. For more
information and a listing of free concerts throughout July, please
follow this 
Finally.......central
Iowa is getting a Whole Foods Market. My niece introduced me to Whole
Foods while visiting her in Pittsburgh several years ago. Last year,
when I chaperoned a high school band trip, we found and patronized Whole
Foods in downtown Manhattan, NY. Whole Foods emphasizes quality
organic and natural foods, free of artificial ingredients and
hydrogenated fats. They also line up local vendors to help supply their
stores. In addition to selling wonderful, fresh produce, you'll fine
excellent prepared dishes which you can purchase to-go, salad bars laden
with both hot and cold items, pizza and fresh meats and seafood,
supplements, a variety of beverages, snacks and pantry staples and many
other items. The Whole Foods Market will open July 18 and is located at
the corner of 42nd Street and University in West Des Moines (just west
of Best Buy). Watch for me -- I'll be there on opening day purchasing
some of their wonderful baked goods!
For
the month of June I would have to recommend you try potato gnocchi.
Potato gnocchi is a type of pasta that is dumpling in shape and
typically solid. I had to pleasure of enjoying gnocchi for the first
time at an Italian restaurant in Clearwater, FL. Luckily you do not have
to travel 1200 miles to get a delicious taste of this pasta, because I
found pre-made gnocchi at the grocery store over the weekend. The brand I
would recommend getting is DaVinci. Pre-made gnocchi can be bought
frozen, vacuum sealed, or dehydrated. The DaVinci brand vacuum seals
their product for great freshness, and cooks in under 4 minutes in rapid
boiling water then a quick toss in the sauce of choice. The pasta sauce
that goes great with it, is a traditional basil pesto sauce, I
used the brand Classico from Hy-Vee. The preparation time all together
is under 5 minutes, so this is a great quick and delicious way to enjoy
great Italian cuisine at home! I attached images of the exact products I
use whenever I prepare this meal.
When
I need an ice cream fix, the most decadent treat I reach for is Creme
Brulee by Ben & Jerry's. When I was first introduced to this
flavor, I remember being very skeptical. The couple times I had tried
the caramelized dessert at restaurants I hadn't been overly impressed.
Further, in my opinion ice cream without chocolate is a bit like Forrest
Gump without Jenny or peas without carrots. This flavor lacked that
marvelous combination. My first spoonful made me a believer, and I've
been hooked ever since.
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