Compass Chiropractic March 2013 E-Newsletter
The Essential Workshop for Beginning Runners!
April 1 from 6-7 PM
Do you know someone who set a resolution to increase their exercise in 2013? Someone who has expressed an interest in learning to walk/jog this spring? We have the perfect program for them. The Capital Striders in partnership with Compass Chiropractic and Fitness Sports will be holding a kick-off clinic at 6:00 pm on Monday, April 1st at Compass Chiropractic at 7405 University Ave in SE Clive.
Learn to run like an Animal!
This is a free clinic being held in conjunction with the Penguin division of the Capital Striders Monday Night Beginners Running Group that meets at Campbell Park. The Penguins are a support group for walk/joggers or those just wanting to ease into running again. The Penguin program will take you from a running newbie to 30 minutes of running in 8 weeks. http://runwiththeanimals.com/?page_id=137
At the clinic you will learn concepts and techniques of low impact running styles and proper form. This will be a very informative hour long workshop. It includes practice drills to help you integrate these concepts into your running. The session includes video and slow motion review of participants running form. The brief demo of recommended shoes sponsored by Fitness Sports will conclude the workshop. Participants should arrive in clothes and shoes suitable to jog in. Please RSVP to 515-309-1217 or compasschiro@gmail.com.
Read some feedback from past workshop participants below!
Dr. Krohse was referred to me by a colleague and quickly became a trusted care provider for both chiropractic adjustments as well as ART treatments. As an amateur athlete/triathlete, I was battling issues with neck pain/headaches and knee pain. Adjustments as well as ART helped get me into a maintenance mode with my overall wellness, but I continued to have some nagging issues with my right knee.
We were able to schedule time to go through the techniques and philosophy of Pain-Free Running. At first I was in denial about my heel striking but after reviewing the video and discussing some of the drills, it was obvious I had room for improvement. Initially the changes felt awkward after decades of my old running style and my running times per mile were definitely slower and not impressive. What I did note fairly quickly was the reduction of pain in my knee which has since gone away. It's been over two years since I've changed my technique and I have been able to cut close to a minute per mile off my average pace in Half Ironman races (sub-7:45's now) as well as feel my running is more effortless.
-Sara
Just wanted to drop you a line thanking you so much for last night's workshop. I incorporated the simple techniques into my run tonight and I ran faster than I ever have, had more energy at the end - never ended up feeling winded or tired and actually felt like I could have gone another couple of miles - and my knees didn't hurt and aren't hurting now at all! Thank you so much. I'm thrilled and looking forward to my long run this Saturday to see what a difference it makes there.
-Blair
Sandy Recommends Greek Yogurt
I finally caved…..and decided to see for myself what all the fuss over Greek yogurt is about. A long time yogurt fan, I’d been sticking to my old, traditional yogurt favorites and (seeing that it was on sale recently), I decided it was time to give Greek a try. Here’s what I learned.
What makes it different? All yogurt comes from milk that has had healthy bacteria added, causing it to ferment. It's then strained through a cheesecloth which allows the liquid whey to drain off. Regular yogurt is strained twice while Greek yogurt is strained a third time which removes more of the whey and leaves a thicker, creamier consistency.
Though you’ll want to read the labels closely, nutritionally I learned that Greek yogurt is higher in protein and lower in carbs (unless, of course, the manufacturer has added in sugar and sweeteners). Watch the labels for fat content. I prefer to stick with the low and non-fat versions as you’ll get more protein without a lot of added calories from the higher fat versions.
Although most people snack on yogurt, don't underestimate its versatility. Yogurt can be used as lower-calorie substitutes for fatty ingredients. Swap out eggs and oil in baked goods for Greek yogurt or use in place of full-fat sour cream, heavy cream, mayonnaise, or cream cheese in recipes. It can also be used in place of other high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts.
Am I a convert? Absolutely. I found that I prefer the creamier consistency of Greek yogurt, the higher protein content, and I find that it’s more satisfying to my appetite. As Greek yogurt has risen in popularity, so have the many brands and varieties. So read the labels and find one that meets your taste preference and dietary criteria for calories/carbs/protein/fat. Enjoy!
Sheri recommends Cool Basil in Altoona (and Clive)
To celebrate with a friend of mine last weekend on her new job, she wanted to take me to “a Thai restaurant in Altoona” that her niece had taken her to. This was the new location of Cool Basil. I had heard of them but did not realize that the other location was in Clive, not far from our office. This is a really good thing since Cool Basil is my new favorite restaurant to eat at! Not only do they have Thai dishes, but a great selection of Chinese and a large Sushi menu to choose from. I fell in love just looking at the menu trying to decide what I was going to have! They have lunch specials Monday through Friday from 11 am to 2:30 pm, Sushi Happy Hour on Monday and Tuesday from 5 pm to 7 pm and both locations deliver to a limited area around them. The prices are very reasonable and the waitress told me they do not use MSG. Another huge plus for me since I recently concluded I have a severe intolerance to it that completely closes off my nasal passages. (Not an enjoyable experience by any means!)
For
all their dishes you get to choose your own meat from chicken, beef,
pork, tofu or vegetables. For a minimal extra charge you can do BBQ
pork, shrimp, roast duck, scallops, or combo meats. Then you choose
your heat from levels 1-5, with 5 being the hottest. My friend and I
shared pork pot stickers and a California roll. I had the Drunken
Noodles with shrimp at level 4 and she had the Pad Thai with chicken at a
4 1/2. Whew! Water glasses were refilled a couple times, hot and
spicy but oh so yummy! The leftover Drunken Noodles made for an awesome
breakfast the next morning too! Hmmmm.........excuse me, while I take a
look at the to-go menu I brought home with me to decide what I am going
to order and try tonight for dinner! Dr. Krohse recommends How to Train your Dragon
Back in 2010 you probably saw previews for the movie, How to Train your Dragon, and thought to yourself “ah, another generic animated movie for the kids… I only see Disney/Pixar.” However, I’m here to tell you that you have seriously missed out if you have never seen this movie.
According the Internet Movie Database listing of the Top 250 Movies of All Time, How to Train your Dragon has been voted the eighth best animated movie ever. In the movie, “a hapless young Viking who aspires to hunt dragons becomes the unlikely friend of a young dragon himself, and learns there may be more to the creatures than he assumed.” Though kid-friendly, the story has universal appeal with themes of romance, parent-child conflict and resolution, and overcoming hardship as well as lots of laughs in the mix.
I believe this movie appealed to me especially as a pet lover. My dog, George, is definitely a part of my family, and the bond that develops between the main character and his dragon highlighted how important George is to me.
Next time you’re looking for a great movie with appeal to all ages, I highly recommend watching How to Train your Dragon!
George enjoys a swim at Lake Iowa last summer
&
Findyourspot.com
Lately I’ve been coming in contact with individuals considering a move across the country. Some are approaching the end of college and would like to move to the mountains. Others are approaching retirement and are thinking they’d like to find the perfect spot on the beach. However, the short lists of cities they are considering largely consist only of the places they’ve been on brief vacations to.
Have you ever wondered where your paradise is?
A website called findyourspot.com can help you zero in on the locations you’d love. It takes you through a fairly comprehensive survey of the geography, climate, city size, and city features you appreciate. Then it gives you the 24 top cities that fit your criteria. Each city has a thorough report on its features and amenities. Even if wonderful Des Moines is your paradise, findyourspot.com will still give you inspiration for some great road trips or vacation. I’m sure you’ll be fascinated by the results when you take the findyourspot.com survey.
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