Des Moines Chiropractic Newsletter - December, 2014

Compass Chiropractic December, 2014 E-Newsletter

Saturday hours available this winter!

Slip on ice?  Fall down the stairs while bringing presents down the stairs to put under the tree?  Endo on your fatbike?

We've got you covered this winter with Saturday hours available two to three weekends a month from 10:30-1:30.  Additionally, we haven't scheduled any long breaks over the holidays so students and teachers are welcome to take some time during their breaks to get their health back on track!  Call us to check availability.

 

Standard Process Purification Program Sale

Regular readers of this newsletter have read about Dr. Krohse's experience with the Standard Process Purification Program.  In 21 days starting January 1, 2010 it helped him drop 15 pounds and the lessons learned helped him drop 25 in another five weeks and maintain it ever since.  During the 21 days, his year-round environmental allergies disappeared and he no longer needed his daily doses of Zyrtec and nasal steroids.  The program taught him that gluten and wheat were the underlying causes of his body's allergic response.  You can read his blog about his experience here.

With the new year approaching, we know many of you may be looking to get back on track or jumpstart your health improvement in 2015.  Through January, the Standard Process Purification program will be on sale - $50 off of the program ($173 instead of $223).  If you will need more than one kit to have a friend or family member join you please give us a call to make sure we have enough kits in stock.
 

Dr. Krohse October, 2009 before purification and July, 2010 after

The Books We’re Most Thankful For

Thank you to our friends and patients who shared the “books they are most thankful for” during the month of November.  Add some of these books to your presents for family members, add them to your wishlist, or put them on your holiday break reading list!

White Oleander - Beth Grafft
The Help by Kathryn Stockett
Water for Elephants
A House in the Sky - Val Leonard
Pride & Prejudice by Jane Austen
Les Miserables by Victor Hugo
Catcher in the Rye by J.D. Salinger
The Martin Chronicles - Shelaine Harabart
The Soul of Sponsorship - Doug Kueck
Lincoln by Gore Vidal - Gary Weis
Anthing Agatha Christie - Pam Voigt
The Bible - Sydney Depew
The Book of Romans - Sarah Seltz
The Wind-Up Bird Chronicles - Alana Bothun-Hill
The Art of Racing in the Rain - Noel Nicholas
Lone Survivor by Marcus Luttrell
The Perks of Being a Wallflower - Lilly Seltz
Looking for Alaska - Lilly Seltz
Being Mortal by Atul Gawande - Dwight Deason
When "Spiritual But Not Religious" Isn't Enough by Lillian Daniel
The Jan Karon series (At Home In Mitford)
The Tortoise & The Hare by Dr. Seuss - Tony Halsey
1001 Places to See Before You Die - Rich Olson
Where The Red Fern Grows - Tiffany Kowalski
Inside Out by Barry Eisler
You Can Observe a Lot by Watching by Yogi Berra
How to Win Friends & Influence People - Marylou Tyler
The Other Side of Midnight by Sidney Sheldon
Memories of Midnight by Sidney Sheldon
Lean In by Sheryl Sandberg
The Giver by Lois Lowry
The Giving Tree by Shel Silverstein
The Hitchhiker's Guide to the Galaxy by Douglas Adams - Gerald Dishon
The Color of Lightening by Paulette Jiles
The Lord of the Rings trilogy by J.R.R. Tolkien - Sarah Seltz
Getting Things Done by David Allen
Intensity by Dean Koontz
Harry Potter by J.K. Rowling - Stephanie Majeran
Paper Towns by John Green - Lilly Seltz
This Present Darkness by Frank Perretti
Stephanie Plum series
1984 by George Orwell
The Last Time I Was Me by Cathy Lamb - Elaine Imlau
One to Nine - Gary Weis
Dictionary - Sydney Depew
The Unbearable Lightness of Being by Milan Kundera - Anne Haag
The Garden of Eden by Ernest Hemingway - Anne Haag
The Interpreter of Maladies by Jhumpa Lahiri - Anne Haag
Restrepo - Jeff Lee

Sandy recommends Pentatonix "That's Christmas to Me" CD

 Since I first heard them perform (and then win) The Sing-Off TV show back in 2011, I've been a fan of Pentatonix, an a capella group.  Three of the band's members are long-time friends who began singing together in high school in Arlington, Texas.  It's been fun to see their gradual rise in popularity.  A capella is difficult and this group of five do it extremely well with much flair and creativity.  Pentatonix recently  released a Christmas CD, That's Christmas to Me,  which I'm really enjoying.  They also performed at the recent tree lighting ceremony at Rockefeller Plaza in NYC and have a concert tour underway for the next several months.  For a taste of just a little different flavor of holiday music, check out their new CD.

Amy recommends Mantraband

"We are on a mission to inspire and empower with positive messages."

I found the company Mantraband on Facebook as a "suggested" page to follow. I've been admiring the Mantraband products for several months now and with the Holiday season upon us I decided to order myself a band as well as my sister-shhh don't tell her! I was pleasantly surprised and excited when the package arrived this week and I have to admit that I'll be ordering again for gifts as well as for myself!

Mantrabands are bracelets that come in silver, gold, and most recently rose gold with inspirational sayings on them. I've always believed in the quote "everything happens for a reason" and now I can wear it on my wrist in the form of a stylish, shiny, silver bracelet and every time that I look down I can read it, take a deep breath and be reminded of that. Mantraband offers a lot of different quotes, sayings, and messages on their bracelets that would warm the heart of anyone on the receiving end of such a thoughtful gift. Words can be so powerful! Some other examples of quotes/messages that they offer are : "she believed she could, so she did", "enjoy the journey", "peace comes from within", "be true, be you, be kind", and "one day at a time". For more information check out their webpage at www.mantraband.com or find them on Facebook!

Anne recommends Apple Cider Vinegar

This may give some the image that I wear bell-bottoms and hang out at outdoor Peter, Paul, & Mary concerts, but I'll take that risk: I'm a big believer in apple cider vinegar.  The unfiltered, unheated, certified organic kind 1... you know, the murky, icky type that, at first smell (and second, and third…) seems repulsive.  Attached to these glass jars full of cloudy ale-like liquid are concentrated claims such as "superfood" and “miracle drink“... so, of course, there is controversy over how apple cider vinegar works or even if it does.  I tend to be skeptical about everything; like many of us, I require evidence to believe.  My evidence with apple cider vinegar (or ACV) is, in particular, experience.

Having been employed in the past years with various health food stores, I’ve had hundreds of intimate exchanges regarding individuals’ health concerns, experiments, and results.  After over a decade of observing the productive outcome of apple cider vinegar in a multitude of lives and then also encountering positive results with ACV in my own, I am confident in its effectiveness for certain complaints, and open to the idea that it may have constructive outcomes concerning other ailments.  For centuries, ACV has been labeled as a cure for diabetes, cancer, arthritis, and much more, but few assertions have been permitted modern scientific studies.  However, there is some recent research that gives backbone to at least a few declarations, such as its benefit for diabetics and for weight loss 2.  I personally have seen skin allergies on animals disappear with intermittent applications of ACV externally, and have known many people who use it medicinally (often diluted) to effectively regulate their digestive processes and to improve their feeling of well being. This could have something to do with the enzymes and probiotics ACV naturally contains, its effect on our pH levels, and the possibility that it cleanses our "lipid profile" via its high concentration of acetic acid.3

For me, ACV has proven to be more than just a folklore remedy. I still take its claims with a grain of salt, but I've also been fortunate to see it work. Not only do I notice that I get somewhat accustomed to its pungent odor the more frequently I utilize it, it is one more inexpensive, convenient product that seems to add hope and health to this world- one I’m willing to plug my nose for.

Interested in trying ACV out?  Sprinkle a “trial amount” over your salad, add a few teaspoons to a full glass of juice before breakfast, or boldly use a full tablespoon or two in your water bottle daily.

1 http://bragg.com/products/bragg-organic-apple-cider-vinegar.html

2 http://www.healthline.com/health/apple-cider-vinegar-diet#1; http://draxe.com/apple-cider-vinegar-tried-and-true-health-help-or-hype/

3 http://articles.mercola.com/sites/articles/archive/2009/06/02/apple-cider-vinegar-hype.aspx

Dr. Krohse Recommends Knowing Your Health Insurance Out of Pocket Max

Medical bills are the top cause of US bankruptcies

Whether you like it or not, health insurance plans are changing.  Recently we have seen many have to make tough decisions on whether to pay higher premiums each month for better coverage or to pay smaller premiums and then have worse coverage.  With the confusion of trying to compare plans and pick the best, it can be easy to lose focus on the single most important number on the page.  It's the number that will keep your family financially healthy even when your bodies aren't.  That number is the Out of Pocket Maximum.

Your Out of Pocket Maximum (OOP Max) is the most that you or your family have to pay in a single year for your health care.  OOP Max amounts can vary greatly and often range from $2,000 to $10,000.  Imagine your family has a nice low deductible but a high $10,000 OOP Max.  If you have a couple years where you have a new baby, gallbladder removed, pneumonia-related hospital stay, and a cancer scare you'd still be responsible for $20,000 over the two years.  What a nightmare that would be to deal with all the health issues and then have them drag your finances down as well.

So when you're looking at health plans, always look at the Out of Pocket Maximum.  Once you know that number your goal should be to make sure that you have at least one year's amount set aside in an HSA account or savings account so that you're prepared for the worst.

Des Moines Chiropractic Newsletter - November, 2014

Compass Chiropractic November, 2014 E-Newsletter

Saturday hours available this fall!

Raking injury?  Slip on slick leaves?  Bonk your head and hurt your neck while going through a haunted house?

We've got you covered this fall with Saturday hours available two to three weekends a month from 10:30-1:30.  Call us to check availability.

The Books We're Most Thankful For

In the spirit of the season, we are asking our patients and friends to contribute to our annual list of things we're most thankful for.  This year we again want to know what book or books you're most thankful for!  It might be a favorite novel.  It might be a nonfiction book that changed your life.  It might be a spiritual guide.  It might be your most cherished childhood book, that you now get to read to your children or grandchildren.  Whatever book you're most thankful for, we want to add it to our list!

We'll have clipboards at our office where you can write down your one to three books.  Additionally, you can email them to compasschiro@gmail.com or message them to our office through Facebook.  A list of books will be included in next month's newsletter and I highly recommend you check this out.  Three years ago we did this activity, and the books I have read based on our patients recommendations such as the Power of One and Sarah's Key have been phenomenal.  Below Anne's introduction I've asked our team to share the books we're most thankful for.

Meet Anne

I feel fortunate to work for and with Dr. Krohse and every Compass Chiropractic client because it fulfills me to be part of the integrative, pro-active, and preventative healing process of Chiropractic, and because I admire Dr. Krohse's skill, compassion, and integrity in particular.  I also enjoy being inspired by people- something that naturally happens amidst conversations in any genuine therapeutic environment.

Before and after supporting Dr. Krohse as a Chiropractic & Rehab Assistant, I cherish my moments with my boyfriend, Aaron, and our four felines and two pups; you might hear me refer to them as "our babies".  (Yes, I'm one of those... laugh.)  I also crave personal time to work on art and indulge in music.  Much loved, too, are get-togethers with friends and family, especially at movies, art and performance functions.  It is important to me to contribute to organizations who expand my connection with the world, like Iowa Public Radio, and whose champions are my concerns too, such as local no-kill animal shelters (Furry Friends and Animal Lifeline to name a couple.)  Many people know me to be very choosy about my financial purchases, sustaining companies and commodities that are in line with my ethics, such as certified organic foods.  In fact, it's easy to "put my money where my mouth is" since we have a scrumptious vegan cafe standing tall in downtown Des Moines- New World Cafe!

I tend to perceive things as "healthy" or "destructive" instead of "right" or "wrong", perhaps shaped by my studies in psychology and anthropology at University of Iowa and in Mysore, India, where individual well-being and the diversity of cultures aren't always best explained through a set classification of analysis.  I also experienced my first restorative "encounter" with Chiropractic in my college days.  I'm thankful to be a part of Compass Chiropractic and look forward to bearing witness to all of you feeling "tiptop"!

Sandy's Books

I’ve never outgrown my love for children’s author,  Dr. Seuss.  I especially love his book, Oh, the Places You’ll Go!  It’s a great send-off for young adults, a good message for children and, quite honestly, pertinent to people of all ages.   Dr. Seuss addresses life’s ups and downs with wonderful humor, rhyme and illustrations, while never losing sight of encouraging his readers to find their own success.  His message is timeless and ageless.

Night is Elie Wiesel’s horrific autobiographical account of his survival as a teenager in the Nazi death camps. Though difficult to read, this book is inspiring, captivating and emotional as Wiesel draws you into his journey.  It’s a real life story of survival under the most horrific circumstances, well narrated, unassuming and with vivid descriptions.  This book should be required reading for all students as it relates the horrors of the Holocaust.  And as an adult, I like to re-read this from time to time, so as to never forget the horrors of past events of man’s capacity of inhumanity.

Of all of the books I own, none are more treasured than the family cookbooks that I've received as gifts or that have been handed down to me from my mother, grandparents and great-grandparents.  Over the years, I have  acquired quite a collection of old cookbooks and family recipes.  Every holiday gathering will include a recipe or two that was prepared by relatives from years ago.  It's my way of keeping their memory and traditions alive.  I get great joy in cooking from a book that has my grandmother's handwriting in the margins, with pages stained and tattered.  And let's face it, some of those old church fundraising cookbooks are chock-full of delicious tried and true recipes! 

Amy's Books

The Outsiders by S.E. Hinton :  I first read this book in JR High and it has been one of my favorites ever since! I also had to read it in HS for one of my English classes and it was fun to read again and I have read it several times since. It was also made into a movie in 1983 which was the beginning of great acting careers for many “big name” actors such as Rob Lowe, Patrick Swayze, Ralph Macchio, Tom Cruise, Matt Dillon, Emilio Estevez, Diane Lane, C. Thomas Howell, Leif Garrett- just to name a few.

S. E. Hinton was 16 at the time she created this story. Everything flows smoothly, and with so much detail. You get to know the characters so well it’s hard to believe the story just covers one week of their lives. This book is extremely hard to put down.

The Outsiders is about a gang of “greasers,” or underprivileged teenagers, living on the east side of Tulsa, Oklahoma. They are constantly under attack from the rich west-side Socs, and have parties and rumbles all the time. The narrator, the orphan Ponyboy Curtis, pretty much knows what to expect from his day - school, track, homework, football at the lot - until one of his friends takes the greaser-Soc battle too far. From that point, Ponyboy can barely keep track of what is happening. He goes from hopping a train to escape a crime scene to being in the newspaper as a juvenile delinquent hero. Everything seems to move too fast to handle. To find out the whole story, read the book! If you like symbolism, this novel has plenty, but the main one is to “stay gold.” The book has a strong message of staying young and innocent. It teaches us not to create a shell to block emotions and the importance of friendship. This is one book you definitely will not want to skip.

Tuesdays With Morrie by Mitch Albom: I read this book in my college years and it really touched me emotionally. With all of the ALS ice bucket challenges that have been spreading like wildfire lately this book seems appropriate for the times. In this book newspaper sports columnist Mitch Albom recounts the time spent with his 78-year-old sociology professor, Morrie Schwartz, at Brandeis University, who was dying from amyotrophic lateral sclerosis (ALS).

Albom, a former student of Schwartz, had not corresponded with him since attending his college classes 16 years earlier. The book is all about Mitch and Morrie’s visitis together every Tuesday where Mitch to listens to Morrie's lessons on "The Meaning of Life." Their rekindled relationship turned into one final class: lessons in how to live. This is a chronicle of their time together, through which Mitch shares Morrie's lasting gift with the world.

Anne's Book

One book I have great appreciation for is Zora Neale Hurston's novel Their Eyes Were Watching God (1937).  It is an intimate tale of transcendence, an expressive exploration of identity in which Hurston's character Janie Crawford, a young black woman, emerges into adult experience and individuality.  Their Eyes is introspective, instinctive, and descriptively sultry, like the disclosure of a deep-rooted secret.   It is also innovative, especially for its time- an intricate and supple depiction of Janie's emotional self.  "Janie stood where he left her," Hurston wrote, "for an unmeasured time and thought.  She stood there until something fell off the shelf inside her."  A remarkable writer and personal hero of mine, Hurston (1891-1960) was also an anthropologist, playwright, and activist, intrinsic to the socio-political and artistic movement of the Harlem Renaissance.

Dr. Krohse's Books

A couple books come to mind when I think "what book am I most thankful for?"  The first is The Five Love Languages by Gary Chapman.  For years, I've appreciated Gary's simple concepts of the ways you can show and receive love.  According to Gary, there are five main ways love is shown and received.  The five "languages" are physical touch, quality time, words of affirmation, gift giving, and acts of service.  Most people have certain languages that are more important for them to feel loved.  Further, most people have main languages that they use to show love to others.  Problems will inevitably arise if a person finds his or herself in a relationship where the most important languages are not being shown.
 
One of the reasons I've appreciated the Five Love Languages so much is because the concepts have been so helpful in my relationship with my girlfriend, Val.  Though we connected instantly when we met three years ago, we have very different love languages.  Her most important language is gift giving while mine is quality time.  The Five Love Languages has given us understanding in how to best love each other, and for that I'm incredibly thankful.

While romantic relationships may be the first place to apply the ideas of this book, I have found that it can apply to all important relationships from family to friends to business associates to patients.  I even make it required reading for all of our team so that the ideas can help us create a positive, appreciative healing environment for all who come to Compass Chiropractic.

The second book I'm most thankful for is actually not a full book.  It's just a simple booklet that changed my life.  It's the Standard Process Purification Program booklet.  At the end of 2009 I was about 30 pounds heavier than I am currently.  Like so many, I tried to out exercise the Standard American Diet but never seemed to make any progress.  Additionally, I was having severe year-round allergies that would cause me to have puffy eyes, itchy throat, constant nasal congestion, and bouts of 20 plus sneezes in a row.  I had decided I must be allergic to both dust and mold since they never let up.  At the time I was just thankful that daily doses of Zyrtec and nasal steroids would keep the symptoms from taking over my life.

After seeing a peer who had experienced a body transformation from pudgy to lean and mean I read the Standard Process Purification booklet and decided to give the 21 day program a try.  I lost 15 pounds in those 21 days and my allergies disappeared!  By the end of it I needed new, smaller pants and could breathe through my nostrils without medicine for the first time in years.  Over the next five weeks I added just cottage cheese and eggs to the Standard Process program's recommendations and dropped another 10 pounds.  From March, 2010 on I've maintained that weight or less with the knowledge I gained.  Quite simply, the program showed me that personally I need a lower carbohydrate, higher vegetable diet in order to be healthy.  Prior to the purification program, I had never been able to run over 10 miles a week.  Dropping weight enabled me to take my running, cycling, and triathlon activities to the next level, with numerous accomplishments such as qualifying for the Boston Marathon, high finishes at HyVee, and winning numerous Strava King of the Mountains resulting.  Additionally, I discovered my chronic allergies were directly caused by gluten.  As long as I don't have too much gluten, I don't have to take any allergy medicine.  I am so thankful that I read the booklet and tried this program!
                                                                         
Here's a link to the booklet or we do have hard copies available for free at our office if you'd like to learn more.  You can read my blog posts about my experience here.
 

Dr. Krohse's dog, George, & the Headless Dogpumpkin

Des Moines Chiropractic Newsletter - September 2014

Compass Chiropractic September, 2014 E-Newsletter

Now I Need your Help to Find the Right Part-Time Team Member!

I'm excited to introduce Amy as a new member of our team.  You can learn about her below!   She'll be teaching exercises, assisting with therapies, and helping patients schedule care during our morning hours from Monday through Thursday.

Now I need to find the perfect person for our afternoon/early evening hours on Mondays, Wednesdays, and Thursdays (2:30-6:15) and from 7-3 on Fridays.  The current description of the position is below.   Thanks for sharing this if you know the right person looking for a rewarding position on a part-time basis.

Family & sports chiropractic clinic hiring enthusiastic, energetic, and dependable Chiropractic & Rehab Assistant. This exciting position will challenge and reward the right candidate. You'll get to assist with all aspects of managing a front desk such as answering phones, scheduling, and collecting money from patients. You'll become certified as a chiropractic rehab assistant so that you can assist with our physiotherapy and rehab procedures such as setting patients up with muscle stim, performing therapeutic ultrasound, and teaching patients exercises. Additionally, you'll learn how insurance works in the medical world. You will gain a wealth of experience and work in a fun environment where you are actively helping improve our patients' lives. Outstanding communication and multitasking skills are a must for this position. Position involves some daily bookkeeping, and computer knowledge will be required. Candidate must be very friendly, super on the telephone, detail oriented, and excellent at multitasking. We need someone who is interested in health.

Hours needed: Monday, Wednesday, Thursday 2:30-6:15 and Fridays 7:00-3:00.  For the right candidate I could possibly modify that schedule.  Some Saturday hours will be available occasionally but not required.

If possible, drop off resume and cover letter in person during hours listed above at Compass Chiropractic -- 7405 University Ave, Clive. I'll try to take the time to meet you briefly. If you can't drop your resume and cover letter off in person please email to compasschiro@gmail.com.

Introducing Amy!
 
Background: Hi everyone! I’m excited to have joined the team at Compass Chiropractic. I started out as a patient of Dr. Krohse back in 2008 and have been a loyal patient because of his great patient care. I’m a graduate of the University of Iowa with a BS in Health, Leisure, and Sport Studies with an emphasis in Health Promotion as well as being an American College of Sports Medicine Certified Health and Fitness Specialist- otherwise know as a personal trainer to most of you! Growing up I participated in many sports including gymnastics, martial arts, softball, and cheerleading to name a few and so sports and fitness has always been a huge part of my life. I was an All- Star Cheerleading and Tumbling coach here in the Des Moines area for over 10 years before my husband Joe and I recently had our baby girl Hattie in February of this year. We also have a “fur baby” Boxer named Reece.

Favorite aspect of working at Compass Chiropractic: I’m very excited to work with Dr. Krohse utilizing my education and passion for helping others live a healthy lifestyle and to get those in need back to feeling great!

What I enjoy outside of work: Outside of work I enjoy spending time with my family and friends as much as I can. I really enjoy traveling. With my love for fitness you can find me at the gym or out for a run quite often too.

How I give back to my community: I have done several runs that donate to local charities and community organizations and continue to do so. There’s nothing better than getting a good run in while helping out a charity/organization.

Words to live by: “Everything happens for a reason.” “Do what you love, love what you do."

Favorite local restaurant: This is a hard one…my husband Joe and I enjoy so many of the local restaurants, but lately you can find us at Jethro’s BBQ.

Something most patients don’t know about me: I lived in NYC for a semester in college for my internship at Equinox Fitness Clubs.

Congratulations to Garrett!

Garrett won $100 by getting the most patient votes in our "Compass Kids Silly, Goofy, Funky Face Contest."  While we had so many stellar silly faces for people to vote on, Garrett's silly face pulled ahead for the win.  Garrett's mom was excited to surprise him with a  Cars comforter and bed set he's been dying to have.  :)

Keep an eye out for this contest again next year as we had a blast taking pics and hearing patients chuckle at all the silly faces.

Sandy Recommends Microwaving Corn on the Cob in the Husks

I'm picky about my fresh sweet corn -- and don't especially like shucking the husks nor picking the silks off of the corn.  I was thrilled last year to learn that simply microwaving the unshucked ear of corn, then cutting an inch off the bottom -- will result in the ear of corn sliding right out -- free of husks and silks.  Below are a couple of links that demonstrate how best to accomplish this.  Adjustments in cooking time may be needed depending on the wattage of your microwave.

http://www.instructables.com/id/How-to-never-shuck-corn-again/

http://www.youtube.com/watch?v=U10MkdbzS54

Sheri Recommends Discovering Des Moines Bike Trails & Confluence Brewing Company

Years ago in my twenties, a bike was my only means of transportation.  I rode it to & from work, to the downtown bars in Lincoln, NE, & to friends houses.  Back then having a mountain bike was all the rage & my black Mt. Shasta was my pride & joy...until it was stolen.

I replaced it with a red Specialized Hard Rock that even through life changes and several moves, has always moved with me.  (Even though I had stopped riding.)  After 20 years, I took it out of the garage, dusted it off & took it in for maintenance care.

Now slowly over this past year I have been getting out and riding again.  Discovering the great bike trails of Des Moines has been part of the fun, but the real allure is the incredible joy & freedom I feel while on the bike.  A feeling I had forgotten for far too long!  I am sure many of you who ride know what I am talking about.  I imagine it is similar to the feeling people who ride motorcycles feel.

Anyway, my most recent ride took me for a short 10 mile round trip from Water Works Park to Mullets, to Confluence Brewing Company and around Gray’s Lake.  Of course there was pizza & beer involved at Mullets!  Confluence Brewing Company I spotted en route to Mullets and knew that a stop was going to have to be made on the way back to Water Works.  What a wonderful find they ended up being!  I went with their 4 pack sampler for $6.50.  Trying the Black IPA Thomas Beck, South Side Citra Blonde, East Side Attitude Red Lager, & Barley & Me Pale Ale.  They were all wonderful hand-crafted beers with their own individual distinctive tastes.  My favorite was the East Side Attitude Red Lager, I am a bit partial to red lagers.  Barley & Me was also great and a portion of the proceeds goes to the Iowa ARL.  I cannot believe they have been there for a year now and I never knew!  Many restaurants and bars in town serve their beers, as well as several Hy-Vee stores selling it.  You can go to their website to see the list.

So get out there in this beautiful weather on a bike, feel the breeze in your hair and discover some great secrets of Des Moines!

Dr. Krohse Recommends Agri-Cultured Fermented Foods

Kombucha.  Kimchi.  Colony.  Flora.

Have you heard these weird words from the crowd down at the Farmers Market this summer?   Well they must have found their way to the Agri-Cultured Fermented Foods booth.  You should make your way to their booth in the next couple weeks.
 

There you'll be able to try these great locally-made fermented foods in exciting flavors like "Raspberry Ginger Hibiscus Kombucha" and "Blueberry Passion Kombucha".

To learn more about all the reasons fermented food can be beneficial for your health read through some of these articles over at Mark's Daily Apple!

http://www.marksdailyapple.com/fermented-foods-health/#axzz3DX1SURWh

Des Moines Chiropractic Newsletter - July, 2014

Compass Chiropractic July, 2014 E-Newsletter

Saturday Hours Available through Summer!

Painful flareup?  Inflexible work schedule?  Gardening injury?

We’ll give you a hand this summer!  Saturday appointments are currently planned from 10:30 AM to 1:30 PM intermittently this summer.  Please call for availability.

 

Compass Chiro Kids Silly, Goofy, Funky Face Contest

During the month of July, we're focusing on kids' health.  You can read more about that below.

Just for fun though, we're holding a Silly, Goofy, Funky Face Contest.  Bring your kids to your next appointment and we'll snap a picture of their best crazy, funny face while you sign a form giving permission for them to be in the contest.  Each participant will get to pick a prize from our new toy treasure chest.  Then in August we'll allow visitors in our office to vote on their favorite silly, goofy, funky faces.  The winner of the contest will win $100!

Competition will be fierce so advise your kids to start practicing their silly faces in front of the mirror today!

If you don't have an appointment scheduled with us, give us a call if you would like to swing by for pictures so that we can be sure we'll be in the office and available to snap your silly shots.

Kids & Chiropractic

We'd all agree that a parent who only brings their child to the dentist or makes sure they brush and floss when they are crying with a zing in their tooth wouldn't be doing what's best for their child's health.  However, teeth are one of the easiest to replace parts of the body.  The spine, on the other hand, has no replacement.  That's why we all need to take care of ours (and our entire family's).

One of the most frustrating things I say is "I wish I would have seen this patient years ago so that we could have prevented this problem."  So many of the problems I treat start in childhood.  Curves in the spine, posture issues, and random trampoline traumas can add stress that results in a lifetime of pain.  The birth process itself can be the first major trauma to the spine with pulling, twisting, pushing, forceps and vacuum extractions all stressing the spine of a newborn creating spine dysfunction that can be silent for years.

Additionally, many of the childhood conditions we label as "normal" such as colic in babies and growing pains may not be normal.  They may be a sign of spine dysfunction and pain affecting these growing bodies.  After all, what would be more likely to cause you to cry and complain all the time than constant pain?

For these reasons, I strongly recommend spine checks for all children.  In a brief exam, we can make sure their spines are moving correctly and check for side curves and developing posture issues.  If we find dysfunction, pain, or imbalances we can discuss care and corrective exercises recommended to solve short term problems and prevent long term problems.

When children experience certain conditions their parents' research online or through their network of fellow parents leads them to bring their children to a chiropractor.  Some of the most common conditions children see us for are listed below:

Earaches
Sports Injuries
Neck Pain
Headache
Upper Respiratory Infection
Low Back Pain
Allergies
Asthma
Bed-Wetting
Chronic Constipation

Give us a call to schedule a problem-focused or wellness exam for your children this month.

Spotlight on Family Friendliness

Sometimes parents are scared to bring their kids to appointments for fear that they'll be judged for their children's energetic behavior.  However, we understand kids' attention spans and make every effort to make your visits pleasant for you and your children.  We have children's DVD's, a Leap Pad tablet, and many other fun toys available.  Additionally, we've just added a toy treasure chest.  Kids who are well behaved get to pick a fun toy from our treasure chest at each visit.  Finally, we try hard to schedule appropriately and run on time so that families with children don't have time to get bored and cranky while at our office.
 
After bringing your kids to our office, you may be one of the many parents who gets to hear their kids ask to come to Compass Chiropractic almost as frequently as they ask to watch Frozen! :)

Sandy Recommends Eatery A

I love seeing the many business and property improvements being made along Ingersoll Avenue in Des Moines.  Recently, I joined a group of friends for dinner at Eatery A, located at 2932 Ingersoll Avenue.  We all had a wonderful dining experience.

It was love at first sight as I entered the doors and took in the beautiful interior, comprised largely of salvaged and recycled wood, but decorated in a pleasant and upscale manner.  Speaking of wood, Eatery A boasts a wood-fired oven which is used to bake its impressive array of pizzas.  We ordered a variety of pizzas at our table and exchanged slices.  All of them were delicious.  You might want to brush up on your Italian – so you’ll know what ingredients like guanciale, lardo, gremolata and prosciutto are.

Delicious….all of them!

In addition to pizza, Eatery A’s menu is broken into four categories:  Pasta, Farm, Ocean and Land and lists a variety of interesting and appetizing pastas, meats, seafood and vegetarian offerings.

Reservations are recommended as the place is frequently packed and, as it is owned by Jason Simon (Alba), it had an instant following of customers from day one.   We were there on a very steamy and hot evening, but would like to return on a cooler afternoon so we can enjoy their outdoor patio and try some of their gelato or other yummy sounding desserts.

Eatery A is open Tuesday through Thursday from 3-11 p.m., Friday/Saturday from 3 p.m. to midnight and Sunday 3-10 p.m.  They are closed on Mondays.

Sheri Recommends Sunwarrior Warrior Blend Protein Mix

This month I have been excited about a new protein powder mix I found at The Vitamin Shoppe.  It is made by Sunwarrior and is called Warrior Blend.  It is a raw, plant-based protein with a complete amino acid profile.  It is gluten free, soy free, dairy free and hypoallergenic.  It is free of solvents, GMOs, radiation, artificial colors, and preservatives.  I have found it is easy to digest, increases my energy, and gives me that feeling of satiety.  A serving is 100 calories with 17 grams of protein.  It has zero sugar, cholesterol, saturated fat, and trans fat.  The protein comes from raw organic peas, raw organic cranberry protein, and raw organic hemp seeds.  It mixes really well with my almond or coconut milk without that gritty taste that some protein powders have. Of course, I love the chocolate flavor, but it comes in vanilla and plain too!  I have been getting a 35.2 oz. canister for $37.99 to $39.99.  Depends on the sale they are having at the time.  I think the full price of it is around $45.99.  There are about 40 servings to a container.

So if you are looking for a good, reasonably priced vegan protein mix give this one a try.  Have a safe and Happy Fourth of July!


Dr. Krohse Recommends Sit-to-Stand Desks

Recent research has crunched the numbers on the negative effects of extended sitting.  It turns out this body position is killing us.  The infographic from medicalbillingandcoding.org below quantifies the ways sitting hurts us.  Read this article from the New York Times to learn more.

After looking over this information, you may feel a sense of dread about spending more time at the desk.  Those articles don't even  adequately address the problems sitting all day can cause to your neck and back (and the graphic is totally wrong in my opinion when it recommends the 135 degree sitting position).  I'd put extended sitting with poor posture as the number one cause of neck pain among my patients and a common cause of low back instability and pain.

However, companies are stepping up to solve your problem with sit-to-stand desks.  These desks allow you to quickly convert from a seated position to standing to vary your position.  While some local companies install very expensive pneumatic systems into their workstations, your request for a sit-to-stand desk doesn't have to break your company's budget.  In fact, the option I've learned about is reasonable enough you may even want to purchase one for a home desk.

We have patients who are very pleased with the quality of the Varidesk sit-to-stand desks.  They are incredibly reasonably priced and according to our patients can hold up to years of typical use.  Learn more at their website and check their reviews for further confidence.  With a sit-to-stand desk you don't have to let your desk job shorten your life, ruin your posture, and cause you pain.

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Running Impact Scoring

As a runner who provides care for many injured runners I understand why we runners get injured so often.  Far too often, the cause is simple and preventable:

                Ramping Training Up Too Quickly

We end up saying "I should have known better" as we sit at home with a sore & painful this or that while we are dying to be out doing a training run or race.

For me, the formula for this foolishness has been simple.  I gradually increase mileage for a bit.  Then along comes a couple days where life is busy and I don't get my run in.  On the third day the weather is perfect and my body feels great.  Since I haven't run much this week I'm not worried about breaking the old, well-known rule, "never increase your mileage more than 10% per week."  In fact, I'm trying to play catch up a bit since I would like to at least hit the same mileage as the previous week.  I head out and soon find myself amazed with the pace showing on my Garmin.  I'm flying :)  I decide to hold that pace for 6 or 8 or 14 miles.
 

Surprise!  I'm sore all over and something is injured again.  Oops!

While taking some continuing education on running injuries I recently learned of a formula that I hope will help me avoid this situation personally.  The problem with the old formula "never increase your mileage more than 10% per week" is that it doesn't factor in the intensity of your runs.  Clearly 40 minutes of easy running and 40 minutes of race-pace running will have far different amounts of stress on your body.  Longer and harder runs are much more likely to cause injury.

With a simple formula you can quickly get an estimated impact of your runs.  Using these numbers to coach yourself as you ramp up your training will help you avoid an injury as you get your body in shape.  Here's the formula:
              

Minutes Running X Perceived Exertion = Impact Score

Here's an example of a typical beginning runner who might cause an injury by bumping mileage up 10% but impact score for the week up almost 20%

Week 1: (10 mi at 10 min pace) X  5 exertion = 500 Impact Score
Week 2: (11 mi at 9 min pace) X 6 exertion = 594 Impact Score

That runner only ran one additional mile but put a significantly higher load on his body and it shouldn't surprise us that he now is sitting on the sidelines nursing an injury.

I've started adding Impact Scores to my training log so that I can gradually increase the impact on my body and give it time to adapt to the increased loads.  The picture below shows my Strava Training Log with the activities names starting with the Impact Score.

One other last note from my continuing education was that to truly give your body time to gradually adapt to the increased loads of training and avoid injury the instructor recommended only increasing the impact 10%  every two weeks and he actually recommended a slightly easier recovery week in between.  So following his guidelines ramping up for a race would take a very long time!  A schedule might look like:

Week 1: 500 Impact
Week 2: 500
Week 3: 475
Week 4: 550
Week 5: 550
Week 6: 525
Week 7: 600

Good luck and I hope this helps you and me run without injuries!

Des Moines Chiropractic Newsletter - June, 2014

Compass Chiropractic June, 2014 E-Newsletter

Saturday Hours Available through Summer!

Painful flareup?  Inflexible work schedule?  Gardening injury?

We’ll give you a hand this summer!  Saturday appointments are currently planned from 10:30 AM to 1:30 PM intermittently this summer.  Please call for availability.

Sandy Recommends Hail Merry's Miracle Tarts

In my endeavor to adopt healthier eating with an emphasis on paleo (mostly)  and much, much less gluten and processed sugar.....I stumbled across "Hail Merry's Miracle Tarts" at my local Whole Foods store.  I was determined to find something that met my criteria of healthier eating -- and yet didn't want to completely ignore the fact that I still crave a little something sweet now and then.  Hail Merry tarts did not disappoint.  I have tried the Meyer Lemon tart, the Persian Lime tart and the Dark Chocolate Mint tarts.  Very yummy!

Hail Merry also makes gluten-free, dairy-free macaroons and granola that I am looking forward to trying.

Sheri Recommends Gluten-Free Pancakes

Sunday mornings are my time to lounge a little.  I get up and go for a walk with Rileigh, have my cup of tea in a “real” ceramic mug instead of my travel mug, then settle in to watch Sunday Morning.  Lately I have been totally addicted to these yummy gluten-free pancakes!  They are so easy to make and if my husband likes them, knowing they are gluten-free, we have a winner folks!  They do take a little longer to cook than normal pancakes but they are awesome!  I like to add fresh blueberries once I pour them onto the griddle.  I have plans to try them as pumpkin and probably other fun concoctions.  Here is the recipe if you would like to try them yourself.

2 eggs
3/4 cup of rice flour
1 Tablespoon of baking powder
1/4 cup of oil-(I use olive or grape seed)
1/4 teaspoon  of salt
2 Tablespoons of sugar
3/4 teaspoon of xanthan gum
1/2 teaspoon of vanilla extract-(I have also used almond)
1 cup of milk-(I use almond milk)

Place all dry ingredients into a medium-size bowl, add oil, eggs, vanilla, and milk.  Mix well, batter will thicken upon sitting.  Heat pan or griddle to medium heat.  Pour batter in pan by spoonful and spread it around to make desired size of pancake.  Because this batter thickens quickly it will not spread on its own like normal pancake batter.  Cook until small bubbles appear on the surface and the bottom is lightly browned on both sides.  Makes eight to ten 4 inch pancakes.

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Walk Now for Autism Speaks

I am also gearing up to do the Walk Now for Autism Speaks again this year on Saturday June 14 with my brother and his family.  My great nephew, Cristian, has autism and I am part of the family team for Cristian’s Warriors!  We are a team so far of six with a modest goal of raising $2000.  My personal goal to raise is $500.  Below is my brother’s update on the walk and Cristian’s progress over this last year.  If you would like to help us out and donate to our cause we would truly appreciate it!  Here is a link that you can go to and donate to our team to help us reach our goal!  You can either click on the tab for a general team donation or scroll down and find my name (Sheri Turner Abresch) and click on it to make a donation.  Help us fund research and solve the puzzle of autism.  Thank You!   



Dr. Krohse Recommends Louie's Wine Dive & Pinot's Palette

For a great night out with friends or an entertaining date, I recommend Louie's Wine Dive for dinner and Pinot's Palette for some wine and painting.  On a recent Saturday evening, the Compass Chiropractic team had a night out and we had a blast!

Louie's Wine Dive is in the Uptown Shopping Center in the space formerly occupied by the Iowa Bagel Bakery and Cafe.  The small space is filled with dark woods and wine-themed decor.  Every time we have gone it has had a crowded energetic vibe with lots of laughter and chatter surrounding us.

The menu is diverse with fresh flatbread pizzas, pastas, burgers and more.  A couple personal favorites have been the lobster poutine which is crispy fries with Maine lobster, portobello mushrooms, green onions and fontina in a light seafood gravy and the Sinatra burger which is Capicola, roasted Roma tomatoes, shredded lettuce and fresh mozzarella on a brioche bun with Green Goddess dressing.  Obviously Louie's has a diverse selections of wines and beers to liven the evening.

Just a few blocks south in a space formerly housing Curves next to Action Accents and Boulevard Sports is Pinot's Palette.  Their specialty is hosting parties where you can enjoy a glass or two of wine while they guide you through painting.

We were a bit disappointed that our instructor looked nothing like Bob Ross.  She was an upbeat, bubbly local art teacher who cued up a great soundtrack of current and past hits to get the creative juices flowing (Madonna Pandora station if I remember right).  Pinot's Palette is BYOW (bring your own wine) so we pulled the corks out of a couple bottles we had selected at the HyVee over by Louie's.

Our instructor took us through the steps of painting a sample picture below.  It was fun to see how some in our group strived to perfectly recreate the sample while others created a much more liberal interpretation of the subject.  We all had a great time during the two hour process and enjoyed interacting with our instructor.

I highly recommend a night out at these two wine-themed venues along 42nd Street!

Artistic Ladies!

Dr. Krohse & his girlfriend, Val

Des Moines Chiropractic Newsletter - April, 2014

Compass Chiropractic April, 2014 E-Newsletter

My only excuse for this newsletter's delay is the nice weather.  I've been out running and biking and enjoying the sun.  I hope you have too!

Saturday Hours Available through Spring!

Painful flareup?  Inflexible work schedule?  Gardening injury?

We’ll give you a hand this spring!  Saturday appointments are currently planned from 10:30 AM to 1:30 PM on the following dates:

May 10, 17, 24
June 14, 28

Sandy recommends: The Wahls Protocol

The Wahls Protocol tells us that our food and lifestyle choices create health or disease, depending on what we choose.  It also narrates the leading edge research of Terry Wahls, M.D., a clinical professor of medicine at the University of Iowa - Carver College of Medicine in Iowa City.  She has made it her mission to spread the word about how to beat multiple sclerosis, autoimmune conditions and chronic diseases (and a whole host of other symptoms and diseases) that we cause through poor diet and food choices.  She is living proof that changing her diet helped her gain back her health after being diagnosed with multiple sclerosis in 2000 which in just three short years, deteriorated to the point that she needed a tilting/reclining wheelchair.  Today, after researching and changing her diet, she now walks unassisted and bikes on a regular basis.

The book provides a dietary and lifestyle protocol, using Paleo concepts as guidelines, to help you take charge of your health and your life.  You don’t have to have multiple sclerosis to appreciate the recommendations this book makes with easy-to-follow, real-food nutritional guidelines.  I have read several reviews that tout that following this protocol will leave you feeling so amazing it'll make you wonder how you ever ate any other way.  I am in the early stages of adopting some of these dietary and lifestyle changes and look forward to seeing what kind of results I get.  No question, I am guilty of consuming too much sugar, carbs, chemicals and processed foods.

I found this book to be very engaging as it highlights the importance of micronutrients (vitamins, minerals and essential fats) as an integral part in preventing and reversing disease, while stressing and outlining the importance of a nutrient-dense diet for our cellular health. There are also chapters devoted to reducing toxins in our body, exercise and supplements. 

Hippocrates said, “Let food be thy medicine.”  It’s exciting to see an M.D. from a respected medical institution research and publish a protocol to better health that comes from natural foods rather than prescription medications.

Sheri Recommends Bountiful Baskets Food Co-op

For the past month and a half I have been participating in this wonderful food co-op.  It is called Bountiful Baskets.  It was started by two woman out of Arizona.  I discovered it through a friend on Facebook who is trying to get a stop in her hometown.  They distribute produce baskets, organic produce baskets, artisan bread, sandwich bread, and other fun add-ons like larger quantities of fruits/veggies, coconut oil, olive oil and granola every other week.  You do not have to participate every time if you do not want to or need to.  It is grassroots, all volunteer, no contracts and no catch co-operative.  They focus on high quality & low cost.

Most of the produce is exactly what you would buy at the grocery store except you get more for your dollar!  The regular produce basket costs $15.50, the organic is $20.50 plus the handling fee in Iowa of $5.50.  First time participants have a first time basket fee of $3.00.  Any add-ons have an additional cost, as well.

Your basket comes 50% fruit and 50% vegetables.  Currently there is only one pick up site in Des Moines, but last time I was there they had signs posted looking for another site and volunteers to run it.  Which is a good thing because I found out this last time how quickly it sells out!  Your window for ordering is the Monday before Saturday pick up starting at noon running through Tuesday at 5 p.m.  I usually order my basket on my lunch break around 2 p.m., but did not have time this week.  When I got home and tried to order around 8 p.m. they were sold out!  Sad face... if you are interested in checking this out, go to their website at www.bountifulbaskets.com.  They have stops in several states across the country and several in Iowa.

Happy Spring...FINALLY! 

Sheri's First Bountiful Basket!

Dr. Krohse Recommends Pupstart Family Dog Training

I thought I had a decent understanding of how to keep my dog, George, behaving well.  Basically we just avoided situations where he might behave poorly.  If we ended up in a risky or confrontational situation, we got out of there ASAP.  However as my girlfriend, Val, and I have gradually been combining lives it became clear that this strategy wasn't going to be adequate.  Val, George, and I needed clear communication for things to work!

We realized we needed professional guidance to ensure a happy, healthy relationship for all of us, and reached out to local dog expert Dana Fedman of Pupstart Family Dog Training.  She had us fill out a very thorough questionnaire on George's history as well as Val and my history with dogs.  We were able to communicate clearly the specific issues that Val and I wanted to improve.

Dana met the three of us and spent some time assessing George's personality and the ways we interact with him.  She guided us through how to deal with the situations where we lacked confidence.  She also was realistic about the options and outcomes of different intensities of training.  Ultimately, she empowered us with effective management tools and strategies that have significantly improved George's behavior.  George is "out of the dog house" and we are grateful to Dana for her guidance.

Thanks Dana!

I'd definitely recommend Dana and Pupstart to anyone who wants a well-behaved "best friend"!

Val & David with another local pooch after the Grand Blue Mile

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Pedal off the Pounds

The Des Moines Cycle Club has an amazing program for those looking to be more active, lose weight, and make some great, positive friends.  The Pedal off the Pounds program is an inspiring, educational life-changing opportunity.  However, I'm getting you the info on this a bit late.  Check out the website and sign up today!  You won't regret it!  You might even get to hear me share some valuable health information with the group in June!