Des Moines Chiropractic Newsletter - January

Compass Chiropractic January, 2015 E-Newsletter

Hook Your Team Up With Our Free Wellness Programs!

At Compass Chiropractic we offer a number of free wellness services for area businesses.  Amy has become our Wellness Programs Manager so if you'd like to arrange one of these great free options for your team or coworkers just call Amy at 515-309-1217 or email her at compassca@gmail.com and she can send you the full information along with a number of testimonials from area businesses who have enjoyed our wellness programs.

Lunch & Learns
 
With a lunch and learn WE provide an amazing meal from restaurants like Granite City, Biaggi's, Centro, and Gusto while Dr. Krohse gives a 30-45 minute health talk.  We now have three lunch and learn topics available.

"How to Stay Young the First 100 Years at Work" educates your team on the importance of and strategies to maintain spinal health and mobility throughout your life.  This talk finishes up with a few minutes of stretches great for reducing neck pain, upper back pain, and headaches.

During "Seven Stretches for a Pain-Free Day" Dr. Krohse takes you through his favorite seven stretches to keep you pain-free, standing tall, and walking without assistance for the rest of your life.  These can be implemented as micro-breaks and can be thought of as a “desk pilates” routine to counteract the tightness that develops with extended sitting.  Participants in past lunch and learns have given this lunch and learn rave reviews.

“Four Steps to Eliminate Stress & Take Control of Your Life” will motivate and inspire your coworkers.  They’ll learn how to reduce stress by becoming more effective in all areas of their life, from personal finance to relationships to work to their health.  Healthier, happier, less stressed employees are more productive as well as more pleasant to work with.  Don’t be surprised when your team seems more confident and ambitious after hearing this talk.

Health Fairs and Screening Sessions
 
Invite Compass Chiropractic to your health fair, or invite just our team to your office over a lunch hour or break time for a "Screening Session."  Generally we bring in an instrument that measures muscle tension along the back and neck and displays it visually on a TV for participants.  Then we're able to discuss whether the care available at our office might be able to help.  We love to help make your event a success, and will be happy to contribute:

•             A fun snack such as Fresh Panera Bagels and cream cheese spreads or Gusto Pizza
or
•             A Kindle Fire HD to be given away to one of the participants

Saturday hours available this winter!

Slip on ice? Shovel too much snow?

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

Thank you for helping us help our community!

During 2014 I made a commitment to donate at least $10 to a community organization for each new patient who came into our practice.  We appreciate when you recommend us to your family and friends and are excited to share how it helped our community!  In addition, we strongly support the missions of these organizations and encourage you to consider them for your future charitable giving.   
                                                                  -Dr. Krohse

$2,000 to the Walnut Creek YMCA's Partner with Youth Campaign
 
A defining part of my childhood was being a part of the YMCA swim team every year.  Competitive swimming at the Y built up the character trait of diligence that has been crucial as I studied to be a doctor and later started this practice.  We know the contribution will enable local children to experience the awesome character-building and health-promoting programs of the Y today.

$800 to Autism Speaks

Autism is on the rise and it touched the life of our former team member Sheri when her great nephew was diagnosed with it.  We were glad to support Autism Speaks.  Autism Speaks is the world's leading autism science and advocacy organization, dedicated to funding research into the causes, prevention, treatments and a cure for autism; increasing awareness of autism spectrum disorders; and advocating for the needs of individuals with autism and their families.
 
$500 to the Des Moines Bike Collective

Bicycling is a top passion of mine, and the Des Moines Bike Collective does so much to promote that passion.  This past year, I took one of their bicycle maintenance courses and was excited to support them as they do the following in 2015:

•             Recycle and refurbish good used bikes; provide good used and limited new parts
•             Conduct classes in bicycle maintenance and repair; bicycle safety and training (outreach to K-12 schools, youth organizations, businesses, other public and private organizations)
•             Provide good used bicycles available for long-term loan or purchase
•             Organize Central Iowa Bike Month
•             Operate the Des Moines B-cycle program (bike-share stations  and fleet bikes)
•             Produce regional trails maps and guides.
•             Promote cycling as viable, healthy transportation; increasing numbers of bicycle commuters; get bicycles into the hands of people who need and will use them
•             Advocate to make Des Moines and the metro area more pedestrian and bicycle friendly
•             Provide training and mentoring of youth in bicycle safety, etiquette, and maintenance; partnership with
•             Organize bicycle tune-up clinics (YMCA adult residents, East Side Boxing Club, Homes of Oakridge) to youth and families and provide information and education about bicycle maintenance and safe riding
•             Provide bicycles for Des Moines refugees
•             Provide part-time employment for appropriate youth and adults

$500 to the Central Iowa Trails Association

Des Moines has a handful of outstanding mountain biking trails, all maintained by CITA volunteers and primarily funded by donations such as this one.  These trails are used by families and athletes for mountain biking and trail running.  I love riding the trails and look forward to racing on them more this coming year as a member of the Sakari Race Team.  I haven't done a lot of trail work because I am quite sensitive to poison ivy, so I appreciate your referrals helping us contribute to the Central Iowa Trails Association financially!

$330 to Furry Friends Refuge

At the end of the year, I asked Anne if she loved any local organizations we could support.  As you can read, she was excited to see funds contributed to the Furry Friends Refuge:

 

Before the close of 2014, I delightfully discovered that Dr. Krohse had sent a hefty-sized financial contribution to one of our local no-kill, non-profit animal shelters, Furry Friends Refuge.  This excites me to no end because compassionate animal shelters like Furry Friends are dear to me… and for reasons I’m sure you- as an intelligent, thoughtful reader- can guess.

Whether or not you are a “certified” animal-lover, I bet you can appreciate minimizing stray cats and dogs running around streets and neighborhoods.  Furry Friends labors to meet this goal of reducing the overpopulation and homelessness of pets in a variety of ways.  Not only does Furry Friends and similar animal sanctuaries supply warm, safe temporary lodging for animals in need, they also provide financial support for spay and neuter procedures- an extremely important part of shrinking the number of strays.

Furry Friends toils to educate others.  Through their community outreach, they facilitate discussions about responsible animal care and welfare, and they furnish free counsel to pet parents frustrated with the behavior challenges their animals might be struggling with.  In addition, Furry Friends offers recommendations to citizens in case they witness animal cruelty.  Plus, have you heard about pet therapy yet?  That is yet another progressive and valuable program Furry Friends provides!

While we relish the luxury of sleeping in our own snug spaces each chilly night, and while we are pleased that our family animals are also, I feel it’s crucial to consider all the animals that aren’t so fortunate, or, at the least, to acknowledge the societal benefit of a reduced stray population.  Shelter contributions to our community can only be as strong as the support they receive.  I’m personally thrilled with anyone who- in any way possible- assists Furry Friends and like-minded organizations who work tirelessly to see all companion animals safe, comfortable, and, ideally, well-loved.

Want to know more about the pet therapy movement?  Look up: http://www.mayoclinic.org/healthy-living/consumer-health/in-depth/pet-therapy/art-20046342  OR/AND  http://www.pawsforpeople.org/who-we-are/benefits-of-pet-therapy/

Sandy Recommends Roasted Vegetable Quinoa and Chicken Salad

Here's a very savory recipe that is bursting with flavor, protein and all kinds of good-for-you ingredients.  It can be prepared with or without the chicken, which changes it from an entree to more of a side dish.  It's versatile enough it can be eaten piping hot or as a cold, side dish/snack. As a leftover, it's still delicious and filling.

Quinoa
•             1 cup quinoa, rinsed
•             2 cups chicken stock
•             1 tsp extra virgin olive oil
•             4 cloves garlic, chopped
•             1/2 tsp sea salt

Roasted Vegetables
•             2 bell peppers, cubed
•             1 zucchini, cubed
•             1 squash, cubed
•             2 carrots, sliced
•             1 red onion, cubed
•             1 turnip, cubed
•             4 garlic cloves, whole
•             1 Tbsp Herbs de Provence**
•             2 Tbsp extra virgin olive oil
•             1/2 tsp smoked salt

Dressing
•             1/2 lemon, juiced and zested
•             2 Tbsp extra virgin olive oil
•             fresh herbs
•             1/2 to 1 cup of your favorite shredded grilled chicken

Directions:

Preheat the oven to 450 degrees (can also be grilled outside).

In a bowl, combine all the cubed veggies and toss with the Herbs de Provence, oil and salt. Place in a single layer on a lined baking sheet and bake for 30 minutes, flipping half way through (or grill the veggies to your liking)

In a small saucepan, heat the oil over low heat and add the garlic, saute for 1 minute, then add the rinsed quinoa and chicken stock. Bring to a boil, cover and reduce heat to a simmer. Cook for about 20 minutes. Turn off heat, let sit for 5 minutes and fluff with a fork.

In a serving bowl, combine cooked quinoa with roasted veggies. Add dressing, toss and enjoy hot, room temperature or cold!

**Herbs de Provence is a mixture of dried herbs usually containing  basil, savory, marjoram, rosemary, thyme, oregano (or some similar combination).  A little bit goes a long way!

Amy Recommends Following Mark Bustos

My recommendation for this month's newsletter is for those that are on Instagram to follow Mark Bustos (markbustos). I did my college internship in NYC at Equinox Fitness Clubs and during my time there I had the experience of a lifetime. With that being said I also saw a lot of homeless in the city.
 

Mark is a hairstylist who spends his days off sharing his talent with the homeless and giving back by giving free haircuts to them. He started #BeawesomeTosomebody which is the hashtag that Mark came up with for people to share photos of themselves performing random acts of kindness. It is a platform for individuals to be inspired by others by sharing photos of themselves using their talents and gifts to pay it forward and give back to fellow human beings who are in need of help. He happens to be a hairstylist, but his goal is to inspire others by showing people how simple it really is to share their gifts and talents. Mark has been recognized by the New York Times recently and has had an outpouring of love from complete strangers donating things such as 10 $50 gift cards for him to give to the homeless people he comes across.

The pictures that Mark shares on Instagram are amazing. His haircuts give the homeless a better outlook on life and lets them know that someone cares about them. A lot of the pictures share a story below them.

Mark's girlfriend Lucille (BABYL_A_L_A) is also a hairstylist in the City and goes around with him giving the homeless toiletry bags. To donate to this amazingly awesome project email LucilleJavier@yahoo.com.

Follow Mark on Instagram and you won't be sorry! He will inspire you too to #BeawesomeTosomebody.

Anne Recommends Baron Baptiste Yoga

This past week has reminded us, like a cold slap in the face, of how arctic Iowa winters can be.  The frosty sting makes it especially taxing for me to willingly step out of my cozy house to exercise, regardless of new-year resolutions and seasonal deals on gym memberships.  And since I don’t (yet) own workout equipment, I turn to the Baron Baptiste yoga DVDs leaning against my laptop.  They've kept me loose, warm, and invigorated despite our frozen landscape.
 
If the barren scene outside your window immobilizes your intent to take that extra icy (perhaps even risky) drive to the local YMCA, you may want to drop a mat in front of your tv and slide one of Baptiste‘s discs into your player.  Start with either Baptiste’s “Journey into Power: Vinyasa Yoga” or “Power Yoga: The Initial Challenge”, two from my collection.  Both are simple and explanatory enough for beginners, yet, after years of repetitive use, still give me a rejuvenating whole-body workout.  After only 30 minutes of Baptiste’s motivating instructions I have that adrenaline high.

There are a sea of yoga videos out there, but none I've felt more enthusiastic about spending money on than these.  Baron Baptiste’s style is straightfoward and sincere, despite having taught celebrities.  His father, Walt, started the Baptiste style of yoga in the 1940s, which Baron later took to L.A. to train individuals such as Raquel Welch, Elisabeth Shue, and, later, the Kennedy family, earning the title “Yoga Trainer to the Stars.”  He even became part of the coaching staff for the NFL’s Philadelphia Eagles in 1995.  Perhaps his popularity is because his instruction is easy-to-follow yet challenging.  From what I've experienced with diverse yoga studios and trainers over the years, Baptiste doesn't sell out; he's devoted to yoga’s traditional tenants and techniques.  In his videos, the cameras show his unpretentious yoga studio “set” and Baptiste reminding his class to breathe, lengthen their spines, and readjust their position to achieve maximum benefit.  His voice is soothing and his words sometimes comically campy, which makes him interesting enough to watch again and again.  He’ll gently urge you to keep in mind that “our bodies are a wonderful anchor for the mind” and prompt you to “shift your biochemistry” as you shimmy your way into the next asana (or pose).

Baptiste’s DVDs contain helpful tutorials, isolated sequences for quicker workouts, and music that can be turned off, though I’ve never found the enchanting and low-key mix distracting.  You can tell that Baptiste teaches to empower his viewers to promptly follow the yoga practice without having to look up at the screen every two minutes.  And, once you have the knack, I can almost guarantee that your frequent yoga regime will compliment your core strength and back health.  I’ve heard many of you (Dr. Krohse’s patients) observe that the rehab exercises we teach at Compass Chiropractic are similar to what you’ve encountered in yoga classes.  My observation is that it is not every instructor who takes the time to explain how to move through asanas most effectively and without harm, even in local studio classes.  Baptiste, however, urges you through the movements as if he were in the room with you, tending to your posture and emphasizing that “your spine is your physical foundation.... love your spine.”

If this frosty weather has stiffened your joints and chilled your workout attempts, heat your routine up with an inexpensive investment of one of Baron Baptiste’s yoga videos.

Dr. Krohse recommends Ansley Campbell-Porter at Blondies Beauty Parlor

I used to have wavy hair.  Now it just waves good bye. :)  When I heard our friend Ansley was starting to cut and style hair in Des Moines after moving here from Atlanta I knew he'd be a great option for Central Iowans looking for great style.  Since my hair (or should I say progressive lack thereof) necessitates minimal cuts, I suggested that my girlfriend, Val, go see him.  I was confident that she'd have a great experience and asked her to write up how it went:

My past experience working as a cosmetologist leads me to expect more out of the stylist doing my hair.  Since returning to Des Moines, I have jumped around to various salons, and most provided nothing special.  Over Christmas, my boyfriend, (Dr. Krohse:) recommended someone at Blondies Salon on Ingersoll.  The stylist by the name of "Ansley" was who he suggested.

I was due for a much needed cut and color after final exams.  Upon arriving to Blondies Salon I was greeted by a friendly staff that were personable and friendly!  After discussing my needs and wants with Ansley, he also provided great recommendations for my style.  As a nursing student I am somewhat low maintenance, but also like bright, shiny hair, with an easy to style haircut.  Throughout the appointment Ansley and I chatted about the hair business, health, and also the great products the salon carries.  I was very pleased with his friendliness and professionalism!  He did a great job with my color and cut and I feel very confident recommending him.  Blondies Salon also carries products free of synthetics, dyes, and what I call "junk".  I plan to buy one or two Surface styling products at my next visit!  With my first visit I received 10 % off and a discount card for my next visit!

Ansley provided a hair "pick me up" after my long semester!  :)  Very impressed with this stylist! 
                        -Val