Des Moines Chiropractic Newsletter - January 2013

Compass Chiropractic January 2013 E-Newsletter

There's still time to share the gift of health!

 

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.

Donations to our Meals from the Heartland Fundraiser will be welcomed throughout the holiday season.
 

 
 

WE HAVE MOVED!

We are now providing care for families and athletes at 7405 University Avenue, north of the Windsor Heights Walmart and just west of the Flowerama at the corner of University and 73rd.  Patients have loved our new space!  Come visit us soon!
 

 

Sandy Recommends Yaktrax

It's January, it's cold and you never know when you're going to have to navigate icy terrain.  For $20-$30, you can ensure that when faced with having to walk across a sheet of ice or slippery hard-packed snow, you can navigate it with sure-footed confidence by strapping on a pair of Yaktrax.  They're small, lightweight, portable and will stretch to fit over shoes, sneakers, boots and any number of different shoe types.  I have a steep, sloping driveway that I must cross in order to retrieve mail and after surviving a scary fall a number of years ago, I went in search of something I could wear to give me more stability when it's icy.  Yaktrax are perfect as they grip the ice and prevent me from sliding and falling.   You can find them at Scheel's, Bass Pro Shops and most sporting goods and department stores.

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The OXO Mango Splitter

My family is crazy for mango fruit.  Fresh, dried, ripe or green -- if it's a mango, it gets consumed at my house.  Though I enjoy the sweet taste of mangoes, I've spent many frustrating moments wrestling with how to peel and slice a mango as I attempted to maneuver around its large center pit.  A couple of years ago, I went in search of a better way and found a mango splitter manufactured by OXO (they make many wonderful and handy kitchen gadgets).  In addition, I found a YouTube video which demonstrates how to use the splitter as well as additional ways to successfully peel and extract the fruit from a mango.    

I'm amazed at the number of people I encounter who've never tried mangoes.  I learned recently that worldwide, mangoes are consumed by a factor of three to one over bananas and ten to one over apples. And though many in the U.S. still consider mangoes to be an exotic fruit (it ranks #24 of the top 25 fruits consumed in the U.S.), they are considered to be staples in India, South Asia, China, and Latin America.  Nutritionally, mangoes are a great source of vitamins, antioxidants, minerals and dietary fiber.  So give 'em a try -- and don't let that large center pit stop you from enjoying the world's most popular and consumed fruit!

Sheri Recommends Chia Seeds
 
Remember when flaxseeds gained popularity?  Well there’s a new seed in town folks; the chia seed.  Yes, that’s right.  You remember “the pottery that grows” and “ch-ch-ch-chia”.  Who would have guessed those crazy Chia Pets from the 80’s would have such nutritional success!

Salvia Hispanica, the chia seed, is a flowering plant from the mint family and grows wild in parts of Mexico and Bolivia.  They are a complete protein rich in Omega-3(more even than fish), have antioxidants and are packed with fiber.  The nutritional values of these tiny seeds were recognized as far back as the Mayans and Aztecs.  They have a mild nutty flavor that will enhance the flavor of whatever you add them to.  Chia seeds are easier to digest than flax seeds and are a great alternative for people with nut allergies.  They can absorb 10 times their weight in liquid/water that forms into a gel, helping hydrate the body and keep you feeling full longer.  Because they supply so many vitamins and minerals they can help reduce food cravings caused by a deficiency in certain vitamins and minerals.  Chia seeds are a great addition to the diet of people trying to lose weight.  Because they help slow down how our bodies convert carbohydrates into simple sugars, people with Diabetes would benefit from adding them daily as well.

Chia seeds are readily available in most grocery stores now.  You will find them added to cereals, granola mixtures and more that are already on the shelves.  Add them to juices, oatmeal, smoothies, soup, eggs, pudding, salads, dressings, dips, salsa, and sauces.  You can add them to ground beef, turkey or chicken when making burgers, meatballs, or meatloaf.  They add a nice crunch.  Milled chia seeds can be added to breads or baked goods replacing a portion of flour in the recipe adding a fluffiness to the end product.  It is a great addition to gluten-free baking.  Chia gel can replace a portion of butter, oil, or eggs in baked goods without changing the flavor of it.

Personally, I love to add them to sugar-free juices making a chia Fresca.  I have made some tasty turkey burgers with them before too.  I have just discovered the options of using milled or chia gel in baked goods, so I will definitely be experimenting with that!  Happy Ch-Ch-Ch-Chia!

Nutritional Value:  137 Calories 72 from Fat in 1 ounce of chia seeds
Fat 9g, Cholesterol 0mg, Sodium 5mg, Carbs 12g, Dietary Fiber 11g, Sugar 0g, Protein 4g

Dr. Krohse recommends the Standard Process Purification Program

The Standard Process Purification Program has enabled staff members and patients of Compass Chiropractic to get their nutrition on the right track. This 21 day program has generally resulted in people losing eight to nine percent of their body weight with most of the 30+ people who have purchased it at Compass Chiropractic reporting 12-18 pounds lost during the program. Along with the excitement of that rapid change, people have reported increased energy, improved digestion, decreased allergies, and other positive changes. Most importantly, this program allows you to eat an unlimited variety of vegetables and fruit, with the stipulation that you need to keep them in a 2:1 ratio. Because of this, many have been able to successfully transition into a healthier lifestyle and make the long term changes needed for continued successful maintenance of a healthy weight and body shape.

I have personally been a great example of how this program can work. Though remaining active and participating in both the Hy-Vee Triathlon and the Des Moines Half Marathon in 2009, my weight on New Years Eve, 2009 put me at a BMI of 27.3: well into the overweight range. I started the program on January 2 and lost 15 pounds in 21 days. Over the next three weeks I lost another 10 pounds through continued better nutrition.

Through the present, I have maintained between 25 and 35 pounds less weight than before going through the purification program.

During the purification program, I also saw my year-round environmental allergies decrease to the point where I no longer needed my Zyrtec and nasal steroids.  This gave me the knowledge that my body is sensitive to gluten.  By decreasing my grain intake by 60-80 percent I no longer need allergy medicines.  You can learn more about my experience at my blog.

Though our main specialties are neck pain, back pain, headaches, shoulder pain, hip pain, and sports injuries, we strive to empower our patients to whole life long-term wellness and better health. During the month of January, we have reduced the cost of the Standard Process Purification Program by $50 to $173 + tax.  Please call us if you'd like to purchase a kit to ensure we have one in stock for you.

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Priceline Name Your Own Price

Who wouldn't like to stay in a 4-star hotel for less than the price of a Super 8?

With the Name Your Own Price service by Priceline you select the regions of a city you are willing to stay in, the minimum star rated hotel you'd stay in, and the price you are willing to pay.  You enter your credit card number and push purchase and Priceline checks to see if any hotels will accept your criteria.  If you succeed in getting a hotel at the rate you'd like you can then choose to extend the stay with more nights at the same rate.  If Priceline doesn't accept your bid, you can either expand the regions, downgrade your hotel star criteria, or up your bid to have success.  Otherwise you can wait for another day and try again.

I heard about this service years ago, but didn't realize how much it could save me on a trip while also enhancing the experience.  I used Priceline's Name Your Own Price service for all my trips last year, and was always thrilled with the results.  In bigger cities like Kansas City and Minneapolis I ended up staying in 4-star hotels such as the Hotel Minneapolis, Hilton Downtown Minneapolis, and the Kansas City Hotel Phillips for $55-65.  The hotels were great with stylish modern rooms, pools, and well-appointed gyms.  They were also located close to the downtown areas which made it very convenient to explore the cities.  I didn't have as great of success on weekend trips to Omaha, Nebraska and Madison, Wisconsin.  In those smaller metros I ended up paying around $80 for three star hotels which were still quite nice.  Usually I ended up reserving the room about a month before the trip.

Next time you leave Des Moines consider Priceline for a bargain on a better experience.

Des Moines Chiropractic Newsletter - February 2013

Compass Chiropractic February 2013 E-Newsletter

We bought a Leap Pad 2

That's right, to go with our new location we picked up one of these fun tablets to make our office even more kid friendly.  The little ones can learn while playing games and taking pictures with this little techno-gadget before their adjustment or while they wait for mom or dad to get some care.

Pain-Free & Efficient Running Workshop

At 5:00 pm on Thursday, February 28 Compass Chiropractic will host a free Pain-Free & Efficient Running Workshop. The concepts and techniques of low impact running styles will be introduced. 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.

Check the testimonials 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

Dr. Krohse implemented the techniques at the Kansas City Groundhog Run this January

Why We Get Fat & Sick & What To Do About It - A Free Discussion of How and Why a Paleo, Lower Carbohydrate Diet Can Improve Your Physique, Health, Athletic Performance, and Life
 
At 5:30 pm on Thursday, March 7 Compass Chiropractic will host a presentation by Dr. David Krohse on the benefits of paleo and lower carbohydrate diets.  With fascinating examples, he'll show how the SAD diet (Standard American Diet) has sent America on a trajectory toward epidemic rates of obesity and chronic, deadly diseases such as diabetes, heart disease, and cancer.  He'll then explain how you can simply and efficiently achieve improved health and ideal body weight without having to cut calories or exercise excessively.  Suggested RSVP to 515-309-1217 or compasschiro@gmail.com. Free.

Sandy Recommends Steak de Burgo

Born and bred in Iowa, I love beef.  My favorite?  Steak de Burgo.  I've come to learn that this delicious grilled beef is somewhat unique to Iowa and local area restaurants.  It's made with a high quality cut of beef -- I recommend beef tenderloin -- then marinated overnight and grilled to perfection.  Over the years, through trial and error and from occasionally stumbling upon various recipes, my husband and I have crafted our own version of Steak de Burgo.

1/2 cup salad oil
1/2 cup olive oil
1/3 cup red wine vinegar
1 T Worcestershire sauce
1/4 cup Italian seasonings
1 T Dijon mustard
1 T fresh garlic puree
1 T fresh ground black pepper
1 t salt
Dash of Tabasco sauce
6-10 small beef tenderloin medallions
10 fresh, sliced mushrooms (optional)

Using a blender or food processor, mix the following ingredients well:  oils, vinegar, Worcestershire sauce, salt, Italian seasonings, ustard, garlic, pepper and Tabasco sauce.  Place the beef in a glass or ceramic pan or bowl.  Top with the marinade mixture and let stand overnight (covered) in refrigerator.  (Before pouring over beef, reserve a small amount of marinade for use with mushrooms.)  Grill, broil or saute beef until desired temperature and doneness.  Grill or saute mushrooms in the reserved marinade and top or serve with the beef medallions.  For the true garlic lovers of the world, add more garlic puree to the marinade.  This recipe and meat also works well in kabobs.

Sheri recommends Source Naturals Wellness Herbal Resistance Liquid
  
Some of you may have seen me drinking out of my water bottle at the office and wondered what on earth is that slightly brown-colored water she is drinking?  My water has a kick to it!  The kick being Source Naturals Wellness Herbal Resistance Liquid.  We are full blown into cold and flu season.  I have only gotten the flu shot once in my life, and I swear that was the year I got whooping cough and then bronchitis several weeks later!  Instead during “the season of sickness” I opt for natural, herbal ways to boost my immune system and keep me healthy.  I started out 7-8 years ago putting a mixture of Echinacea and goldenseal in liquid form into my water.  It tasted like dirt, really,... I am serious about that.  After all, they are both root herbs.  I got use to it though and it never stopped me from taking it because the benefits I got with avoiding colds and flu.  Three years ago I discovered this brand of resistance liquid and fell in love with it!  It is alcohol free with a powerful combination of Echinacea, goldenseal, and a Chinese herbal complex called Yin Chiao.  The Echinacea and goldenseal boost your immune system, while the Yin Chiao helps your body maintain a state of balance.  The beauty of this product?  It does not taste like dirt!  Yeah for me!  It has peppermint in it to help it taste better.  And you might be wondering what Yin Chiao is?  It is a herbal combo of Japanese honeysuckle, forsythia fruit (both said to clear heat, expel wind, and eliminate toxins from the body), peppermint leaf, germinated soy bean, licorice root, schizanepeta aerial parts, phragmites stem, platycodon root, burdock seed and bamboo shoot.  It also contains honey, so if you are allergic to bee products do not try this.  All I can tell you is that my husband a few weeks ago had the flu pretty bad for 3-5 days, running a temp of 102!  I immediately started drinking my “special water” and never did catch his flu or any other for that matter so far this season!  Double “Yeah” for me! You can find the Sources Naturals Wellness product at most health stores like Campbell’s or The Vitamin Shoppe, they carry several immune boosting items.  So check them out!

Dr. Krohse recommends the Red Flannel Run

Central Iowa's running season starts with the Red Flannel Run in downtown Des Moines on February 16.  Don your finest red and black attire, round up your friends and family, and come down to run or walk.  The run starts next to the downtown YMCA and leads you toward the Capitol building before heading on a tour of the east village and downtown.  You can sign up for a 3 or 5 mile run.  Post race goodies are top notch and the fun level is high.

Additionally, this year the run is also a commemoration of Luke Simmons.  Luke was the brother-in-law of one of my best friends.  He was a young man who loved running, but was tragically struck by lightning while on a trail run in Colorado in 2007.

Come out February 16 to celebrate active life and the coming of the running season!

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The Bike World Warehouse Sale

Would you like to get a brand new bike for a lot less, just because it's last year's model?  Would you like to pick out an amazing deal on a used bike?  Would you like to find some great deals on accessories for your upcoming riding season?

If you answered "YES!" to any of these questions you'll want to watch the Bike World website for the dates of their Warehouse Sale.  This annual sale is a sign that the cycling season is right around the corner.

Central Iowa's greatest natural resource is definitely it's paved trail system!  We have access to hundreds of miles of paved trails branching out in every direction from Des Moines.  Gems like the Red Flower Prairie on the Neal Smith Trail on the east side of Saylorville, the High Trestle Bridge, and Grays Lake all are best seen by bike.  Colorful bars like the Cuming Tap, Flat Tire Lounge, and Latitude 41 floating restaurant and bar at Saylorville Marina support the thirst created by the sport.  This summer I'm most excited to ride the 80+ mile Raccoon River Valley Trail loop created by the brand new north section of the trail heading from Waukee to Dallas Center to Perry and then west to meet the existing trail north of Panorama.  Additionally, Ragbrai will come through Des Moines, with some of the shortest days on record available coming into and heading out of Des Moines.  This truly will be the summer of the cycle!

A sight along the Raccoon River Valley Trail

Des Moines Chiropractic Newsletter - December

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.
 

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.

Des Moines Chiropractic Newsletter - November

Compass Chiropractic November, 2012 E-Newsletter

Help Us Support Meals from the Heartland!

 

A goal has been set to raise at least $1,500 to go toward Meals from the Heartland by the end of the year.  Any new patient who donates $50 or more to Meals from the Heartland will receive a complimentary first visit (exam, any needed spinal X-rays, and mechanical table massage up to $300 value).

Call (515) 309-1217 to schedule an appointment!

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'll be sharing the music we're most thankful for, and asking our patients to share theirs in our waiting room or by sending in their picks by email.  Check out our picks below.  Additionally, I'll share the book and movie lists from past years.

Sandy

I oftentimes get very caught up in listening to the music in the background of movies.  I love the way a musical score can set the tone and mood for movies.  It certainly has a huge influence on how the viewer processes emotions, views the characters and events happening up on the screen.  Yet a well composed score can be enjoyed and listened to long after the movie is off the big screen.

When I think about music that has touched my heart, composers John Williams and John Barry come to mind.  John Williams is an American composer, conductor and pianist.  He's known for his many film score compositions including music from the Star Wars movies, Jaws, Superman, Indiana Jones, E.T., Home Alone, Jurassic Park, Schindler's List, Hook, War Horse, the first three Harry Potter films as well as many, many other well-known movies.  He is known for his long-standing collaboration with film director Steven Spielberg.  A former conductor of the Boston Pops, he has also penned a number of well-known compositions for TV, including themes for the Olympics.

But the score that I have long admired and listened to more than anything else is the soundtrack from the film Out of Africa, which was scored by English composer John Barry.  The music John Barry composed is, in my opinion, one of the finest film scores ever; it greatly complemented the incredible cinematography of Africa which I enjoyed seeing in the movie.  I have listened to the soundtrack countless times and chose it as the soothing background music played during labor and delivery of my two daughters.  The Out of Africa soundtrack earned John Barry an Oscar for Best Original Score and it remains on the American Film Institute's list of top 25 American film scores. 

Years from now, I suspect and hope that some of today's movie scorers/composers, will be remembered for their extraordinary contributions to 20th and 21st century music.

Sheri Abresch

Red Hot Chili Peppers:  All of their albums
John Hiatt:  All of his albums
R. Carlos Nakai:  Canyon Trilogy
Sinead O Connor:  Nothing Compares 2 U
Beck:  Mellow Gold & Odelay

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:  “and my time is a piece of wax falling on a termite, who’s choking on the splinters”.  Of course, he has many lines that are similar to this… complex, yet comical!  Love it!

Peter

I guess my choice of music artist depends on the mood I am in, or what task I am trying to accomplish. The times I listen to music the most are when I am driving, exercising, and studying. Recently I have found a new group I have really grown to like, they are AWOLNATION. I have a driving playlist on Songza, which is a program like Pandora, and they came 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 “Sail.” Exercising is a unique listening situation, if I am doing cardio workouts, I like to listen to music by Jack Johnson to take my mind away from the fact of how much I am sweating. However, if I am doing a weight training session, I need something explosive to raise my blood pressure. For that situation I usually turn to Deadmau5, he is a DJ that creates dance music from scratch and can have a really high beats per minute count. Lastly, when studying for whatever exam is coming up I always listen to Coldplay. Coldplay has been a long time favorite of mine and when in the background during a cram session it can help the anxiety and tension.

Dr. Krohse

As a music lover, it's incredibly difficult to narrow down the "music I'm most thankful for" to just a few picks.  I have different favorite artists for all the moods and emotions I go through.  However, if you held my hand to the fire and made me choose a few albums to get dropped on a desert island with these three would probably make the short list.

John Mayer - Continuum
 
If you have dismissed John Mayer based only on his radio singles and personal life, you might have missed out on an amazing album with a song for every emotion.   In "Stop this Train" John talks about the emotions of growing old and seeing your parents path in front of you.  "Slow Dancing in a Burning Room" and "Dreaming with a Broken Heart" are a couple of the best breakup songs ever.  Ultimately though, "The Heart of Life" reminds that life is good.

Counting Crows - August & Everything After

This is one of the ultimate rainy or snowy day albums to sit around in pajamas, sip coffee or hot chocolate, and relax.  Listen to "Anna Begins".

Paul Oakenfold - Live at Ibiza

This mix has inspired me during more miles of hard running and cycling than any other song.  Since I love those activities, I'm extremely grateful.  I start the mix up and the miles just fly by.

November, 2011 Waiting Room Wellness - Movies We're Most Thankful For

During the month of November, our patients and friends shared the movies that they are most thankful for. Here's the complete list for your winter viewing pleasure:
Movie Title         Recommended by:
The Straight Story            Tony Collins
Rudy      Doug Kueck
The Breakfast Club          Bruce Charlet
Full Metal Jacket              Bruce Charlet
It's a Wonderful Life       Karen Schmidt
It's a Wonderful Life       K. Klein
The Money Pit  Sheri Abresch
Indiana Jones Series       Sheri Abresch
Harry Potter Series          Sheri Abresch
Harry Potter Series          Sarah Countryman
Lord of the Rings Series Sheri Abresch
Lord of the Rings Series Sarah Countryman
The Spirit of the Marathon          Jessica Pilling
Christmas Vacation(National Lampoon) Jessica Pilling
Christmas Vacation(National Lampoon) Mark Weeks
Vegas Vacation (National Lampoon)        Mark Weeks
Vacation (National Lampoon)     Mark Weeks
My Sister's Keeper        
Finding Nemo  
Up        
Laura     Gail Sage
Rebecca               Gail Sage
Radio Days          Gail Sage
The Magnificent Seven Jan Thomas
Message in a Bottle        Jan Thomas
Pretty Woman  Jan Thomas
Dr. Zhivago         Theresa McCarty
The King's Speech            Noel Nicholas
The Music Man (original)              Noel Nicholas
Wind Walkers    Bart Weller
Twister Bart Weller
The Rock              Bart Weller
Godfather           Ron Welch
Captain America 2011     Steve Sondall
Beauty and the Beast     Susan Stam
What Women Want        Carl Stam
Despicable Me  Sarah Schulte
Star Wars - Original          Mike King
Ghostbusters    Bobby Leonhard
Some Like it Hot               Jenny Leonhard
Holiday 1938       Jenny Leonhard
White Christmas               Jenny Leonhard
The Nightmare Before Christmas              Nicki Chaput
Bob the Builder Alec
Thomas the Tank Engine               Alec
Duncan and the Hot Air Balloon Alec
Finding Neverland           Sarah Countryman
Chocolat              Sarah Countryman
Top Gun               Karyl Weiland
Pirates of the Carribean Series   Karyl Weiland
Jason Bourne Trilogy      Karyl Weiland
E.T.       
Wizard of Oz    
Willie Wonka    
Gran Torino        Doran Pruisner
Purple Rain         Brad Wuhs

November, 2010 Waiting Room Wellness – Books We’re Most Thankful For

Just in time to add a few books to your holiday wish list, we are excited to release the full list of recommended books from our November Waiting Room Wellness. Patients and friends came through with a number of great recommendations of "books we're most thankful for."

The Time Travelers Wife by Audrey Nifffenger - Johnna Light (Connie's daughter)
Firefly Lane by Kristin Hannah - Johnna Light
The Very Hungry Caterpillar by Eric Carle - Beckett Light (Connie's grandson)
Prayer of Jabez by Bruce Wilkinson
Many Lives Many Masters by Dr. Brian Weiss
Linchpin by Seth Godin - Jed Gammell
On The Night You Were Born by Nancy Tillman
It's Not About the Bike by Lance Armstrong - Jessica Pilling
The Greatest Salesman in The World by Og Mandino - Jessica Pilling
A Time for Dancing by Davida Willis Hurwin - Katie Pruisner
The Hobbit by JR Tolkien - Jeremy Pace
The Secret Life of Bees by Sue Monk Kidd - Jennifer Marinangeli
The Bible - Cam Kirkpatrick
The Five Love Languages - Cam Kirkpatrick
Total Money Makeover by Dave Ramsey - Cam Kirkpatrick
Don't Sweat the Small Stuff by Richard Carlson
Run, Baby, Run by Nicky Cruz
Omnivore's Dilemna by Michael Pollan - Fred Jensen
7 Habits of Highly Effective People by Steven Covey - Bob McConnell
The Road by Cormac McCarthy - Nick Franceschi
A Walk in Woods by Bill Bryson
Eat, Pray, Love by Elizabeth Gilbert - Joanne Davis
A Child Called “It” by David Pelzer - Joanne Davis
Don’t Sweat Stuff by Richard Carlson - Lynn Barnhouse
The Non-Runner’s Marathon Trainer by David Whitsett, Forrest Dolgener, & Tanjala Kole – Teresa Algreen
The Help by Kathryn Stockett – Shondra Murphy
The Giver by Lois Lowry – Janet Blazanin
Tuesdays with Morrie by Mitch Albom – Lorna Miller
The Go-Giver by Bob Burg & John David Mann – Loran Storts
How to Heal Your Life by Louise Hays – Sherry Ellingson
The Celestine Prophecy Series by James Redfield – Sherry Ellingson
Who Moved My Cheese by Dr. Spencer Johnson – Wanda Havard
“If You Have to Cry Go Outside” by Kelly Cutrone – Amy Boblit
Tuesdays with Morrie by Mitch Albom – Amy Boblit
The Poisonwood Bible by Barbara Kingsolver – Miriam Mintzer
The Zen of Motorcycle Maintenance by Robert Pirsig – Miriam Mintzer
Into the Wild by John Krakauer – Jed Gammell
The King of Lies by John Hart – Jill Burt
Think and Grow Rich by Napoleon Hill – Jennifer Marinangeli
The Shack by William Young – Loran Storts
Goodnight Moon by Margaret Brown – Jen Cason
Purpose Driven Life by Rick Warren – Jen Cason
Generation Kill by Evan Wright – John Bogaard
Dresden Files Series by Jim Butcher – John Bogaard
The Navigator by Clive Cussler – Steve Sondall
Into Thin Air by Jon Krakauer – Ben Garrett

Dr. Krohse recommends Lights & More Showroom

Our good friends, Mike and Sandy, from the Lights & More Showroom in Urbandale have recently announced the closing of their showroom.  Starting this Thursday they'll be offering unbelievable deals and prizes as they sell off their inventory.  If you get in soon enough you can even order items in at a discount.  Check out all the details here!

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Glad Press 'n Seal

Duct Tape, WD-40, and Glad Press 'n Seal.  These three items combine to offer thousands of solutions to problems.  While I'm sure you're familiar with the first couple problem solvers, the third may be new to you.  Glad Press 'n Seal is a bit like a saran wrap with a POWERFUL adhesive on one side.  It provides a great seal on anything but comes off easily as soon as you want it to.  Since adding Glad Press 'n Seal to my household supply drawer it has quickly become indispensable.  It's a quick replacement for a mug lid when I need to bring a smoothie to work.  It replaces the saran wrap and puts it to shame when covering leftovers.  Lately I've come up with some ways to use my Press 'n Seal outside of the kitchen.  While doing some cold weather biking I used it as an extra layer over the front of my socks, and when I go running in sub-zero, windy days this winter I will probably even end up with a layer of Press 'n Seal around my midsection.  Pick up some Press 'n Seal and in a couple months I'm sure you'll find yourself wondering how you survived without it.
 

MacGyvered Cold-Weather Press'n Seal Cycling Socks

Des Moines Chiropractic Newsletter - October 2012

Compass Chiropractic October, 2012 E-Newsletter

Help Us Support Meals from the Heartland!

 

Our Practice Representative, Peter, recently shared with me the incredible impact that a local, relatively new organization has had all over the world.  Peter's enthusiasm has inspired us to make Meals from the Heartland our community fundraiser for the last quarter, and I've asked Peter to share his personal experience:

When I first met my wife Jenna, she and her family had often volunteered for an organization called Meals from the Heartland. I did not think much of it other than another hunger or feed the world program, selfishly thinking that everyone gets hungry from time to time and you just have to deal. But there is a different type of hunger that this charity feeds, one that is chronic and life threatening all around the world. While many of us take for granted the box of rice or can of corn sitting in our pantry, we fail to recognize that somewhere in the world, that can of corn collecting dust, is all a family will eat for a day or even two.

There are astonishing statistics on worldwide hunger, World Food Program in 2009 reported that there are 1 billion people that suffer from chronic hunger. That is the entire population of North America and Europe combined. To bring the problem closer to home, the USDA estimated that in 2010, 17.2 million households in the United States were food insecure. There are things that can be accomplished from coming together as a small or large group to help reduce these astronomical numbers.

Some may have heard of Meals from the Heartland from media outlets, advertising, or personal experience. To those that have not, this organization provides food and nutrition to an average of 15,126 persons daily. The way this is accomplished is by help and donations of volunteers who prepare a meal package consisting of rise, soy protein, dried vegetables and vitamins. Meal packages can be packaged by almost anyone and from personal experience it takes less than 30 seconds for a team of 6 to complete. The cost to provide a meal to a family of six using this method is just $1.20 USD, and can be shipped worldwide or nationwide.

For the cost of Happy Meal or a bag of chips, there are 18 children that could have had a meal full of nutrients that is much needed in their lives. The recent Meals from the Heartland event last month in Downtown, Des Moines provided 5,122,008 meals in only just four days of volunteering and donations. Big numbers need big results, and with your help big or small, the number of starving families can be drastically reduced.

More information on Meals from the Heartland can be obtained visiting their website.

A goal has been set to raise at least $1,500 to go toward Meals from the Heartland by the end of the year.  Any new patient who donates $50 or more to Meals from the Heartland will receive a complimentary first visit (exam, any needed spinal X-rays, and mechanical table massage up to $300 value).

Call (515) 309-1217 to schedule an appointment!

Thank you for helping us support Special Olympics Softball

With the support of our new and established patients, we raised over $1,800 to support Special Olympics softball.

We received a report on the team we raised funds for.  The Village Northwest Panthers competed in the softball national tournament in September  in Oklahoma City. The athletes had a wonderful time and were truly honored to participate in the tournament.  The team came back with a silver medal in Division 5.  The other two teams in Division 5 were from Mississippi and North Carolina.

Introducing Sheri Abresch
Chiropractic Assistant & Practice Representative

Background: Hi everyone!  My husband Steve, our chocolate lab Rileigh, and I have lived in Norwalk and the Des Moines area for 11-12 years now.  I grew up in Western Iowa in one of those towns (Tennant) that you would miss if you blinked while driving by it. I have worked in Retail Management for over 20 years, but have always been interested and intrigued with health and wellness.  In 2010 I made the decision to pursue that interest, quit my job and went back to school full time.  I recently got my BS in Health Science with Nutrition as my emphasis.  Currently I am pursuing a Masters in Health Education.  You might ask what I plan to do with that in the future.  Well I have not decided 100% yet, although I have a passion for helping people get healthy and feel great.  I am strongly considering using my education and passion to help create programs to do just that.

Favorite aspects of working at Compass Chiropractic:  My favorite aspects of working at Compass, besides our patients, is the chance to utilize my education and passion in helping people get healthy and feel great.  I am very excited to work with Dr. Krohse.  He has always been such a wealth of information!  I could always tell that he genuinely cared about the health and well being of his patients.  He has that same care towards his staff.

What I enjoy outside of work:  Outside of work you will catch me taking my “baby girl” Rileigh for walks, reading, listening to music, cooking, going to the movies, making jewelry and exploring my creative, crafty side, and how I LOVE to shop (just ask my husband)!  I also love to bike ride, but have not found the time to squeeze it into my schedule, plus my bike is pretty darn dusty and needs some serious maintenance right now.

How I give back to the community:  This is another reason I am excited to come to work for Dr. Krohse.  He does some great community work, and that is something I have not been as involved in as much as I would like.  Although I will say I am a sucker for those kids and teenagers that come knocking at my door to sell me something that benefits the school or some activity they are in.  I am hoping to find the right community involvement fit for myself through this job.

Words to live by:  Try to find the positive aspects in any situation you encounter.  It may be a small one, but it is ALWAYS there.

Favorite local restaurant:  For me to pick a favorite restaurant would be like asking your dog to pick their favorite toy.  Because they love them all! For someone who is nutrition oriented, this is definitely a problem.  I love to eat out and yes, there are some restaurants I like better than others, but really, I am not too picky.

Something most patients don’t know about me:  I donate a dollar almost every time I shop at Petsmart toward whatever donation they have at the register.

Sandy recommends Caramelized Pumpkin Seeds

The Holmes family loves pumpkin carving and we always save and roast the seeds.  The following recipe is a little fancier and spicier than some of the traditional pumpkin seed recipes.

Caramelized Spicy Pumpkin Seeds

•             3 tablespoons white sugar
•             1/4 teaspoon cumin
•             1/4 teaspoon ground cinnamon
•             1/4 teaspoon ground ginger
•             1 pinch cayenne pepper
•             1/4 teaspoon nutmeg
•             2 cups raw whole pumpkin seeds, rinsed and patted dry
•             cooking spray
•             2 teaspoons salt, or to taste
•             1 tablespoon olive oil or butter
•             1 tablespoons brown sugar

Directions
1.            Preheat oven to 300 degrees F.
2.            Line a baking sheet with parchment paper.
3.            In a large bowl, stir together white sugar, cumin, cinnamon, ginger, cayenne pepper and nutmeg and set aside.
4.            Place the pumpkin seeds on the prepared baking sheet, spray with cooking spray, and sprinkle with salt to taste. Bake the seeds in the preheated oven until lightly golden, 25-30 minutes.
5.            Heat the oil (or butter for better carmelization) in a large nonstick skillet over medium heat, and stir in the toasted pumpkin seeds along with brown sugar. Cook and stir the seeds until the sugar forms a coating on the seeds, 2 to 3 minutes. Stir the caramelized seeds into the bowl of sugar-spice mixture, toss to coat, and let cool.

Dr. Krohse Recommends Luna Bistro & Catering
 
You've probably driven within a block of one of the best new restaurants in town and didn't even know it.  As you took Pennsylvania/6th Street south from 235 into the East Village area you just needed to take a left turn on Des Moines Street to find Luna Bistro.  This charming, intimate restaurant features an amazing, seasonally-changing dinner menu and reasonably priced, unique sandwiches and soups for lunch.  You can take your partner or a group of friends out for an evening sure to impress by planning on picking a starter, entree, and dessert for $35 with their prix fixe option.  I've only had lunch from Luna so far but would rate their burger as one of the most flavorful I've ever had.  Make a reservation at Luna the next time you're looking for a great dinner and night out or stop in over the lunch hour during the week.

Read the UrbanSpoon feedback to see I'm not alone in recommending this hidden gem of a restaurant!

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Plant Life Designs

If your landscaping needs a refresh or you'd like your house to feel especially festive with a handmade, custom wreath this holiday season, look up Tara Dudley at Plant Life Designs.  We've gotten one of her custom wreaths each holiday season since opening and always enjoy both the fresh pine scent and all the compliments from our patients.  Last week she shared this clever idea in the picture to the left for your October entertaining.

Calendar

1st Tues each Month – Kid's Day – Children under 13 receive ANY needed services (exams, adjustments, ART) at no charge

2nd Tues each Month – Athletes Day – Athletes any age bring a team picture or action picture and receive 1st day services (exam and any needed X-rays) at no charge

New Des Moines Mountain Biking Resource

I'm starting to work on a new resource page for mountain biking around Des Moines. Check it out here: http://www.compasschiro.com/des-moines-iowa-mountain-biking-bike-trails

Strava Activities