Des Moines Chiropractic Newsletter - June

Compass Chiropractic June 2013 E-Newsletter

Congrats Jan L! You won the Chiroflow water pillow for signing up for this email newsletter!

Patients and friends who sign up for our newsletter in our office or at the Compass Chiropractic booth at the Valley Junction Farmer's Market will have a chance to win a new TV at the end of summer!

Your best friend can win $50 to Iowa Pet Foods & Seascapes!

Compass Chiropractic Cutest Pet Contest

Email that one cutest picture of your furry, feathered, or scaled best friend to compasschiro@gmail.com by June 28.  Patients and friends will be able to vote on all submitted pet pictures in our office reception area during the month of July. We'll also spotlight submitted pics in our next newsletter!  We can't wait to see your cute pictures!  Check out our team's furry family members below! 

Dr. Krohse & George (not eligible to win :)

 
Sheri recommends Walk Now for Autism Speaks

 

 New staff portraits by J&Company
 

This past Saturday I joined my brother and his family on Team Cristian’s Warriors at the Walk Now for Autism Speaks down at Principle Park.  It is a family friendly event and the single most powerful force in funding vital research in leading to answers needed concerning autism.  It is a family affair that they have been doing for three years now, building a bigger and bigger team each year.  I am so glad that I was able to join them this year, and plan on doing every year here after!

Cristian is my six year old great nephew who has autism.  And yes, I am a great aunt, three times over as a matter of fact!  I joined the team as a walker/donation collector for next years walk.  The Autism Speaks walks around the United States are dedicated to funding science and research, family services, awareness, and advocacy.  Autism is a group of complex disorders of brain development.  Characterized in varying degrees by a difficulty in social interaction, verbal and nonverbal communication, and repetitive behaviors.  They can be associated with intellectual disability, difficulties in motor coordination and attention and physical health issues.  Issues being in sleep and gastrointestinal disturbances.  Some that are diagnosed with autism excel in visual skills, music, math, and art.  It affects over two million individuals in the United States and tens of millions worldwide.

The walk is only a mile long around the river by Principal Park, a very easy, leisurely walk for a great cause!  My niece is a wonderful single mother who tirelessly works with Cristian on verbal skills and learning to speak for certain items that he wants.  It is inspiring to watch her interact with him.  I heard him speak for the first time asking for his Ipad!  My brother and sister-in-law are doting grandparents who also tirelessly work with him.  He goes to a school where the teacher helps the family and Cristian take steps to allow him to slowly communicate verbally.  With the help of the Autism Speaks Walk they collected over $2600 in donations to help the cause!  Way to go Team Cristian’s Warriors!  You can still support this cause!

Click here!

Click on "Donate Now"

Thank you in advance for your support!

Let’s shoot for over $5000 next year!
 

Sheri's furbaby Rileigh

Sandy recommends Rhubarb Salsa
 

I have a bumper crop of rhubarb this year and went looking for a way to utilize it (other than in pies and desserts).  I located a Rhubarb Salsa recipe, tried it and loved it.

2 cups thinly sliced rhubarb
1 small red onion, diced
1 large green bell pepper, seeded and chopped
1 large red bell pepper, seeded and chopped
1 large yellow bell pepper, seeded and chopped
1 jalapeno pepper, seeded and chopped
1/2 cucumber, seeded and chopped
1/2 cup fresh cilantro, chopped
3 roma tomatoes, finely chopped
2 teaspoons brown sugar
5 Tablespoons key lime juice
2 teaspoons coarse salt
1 pinch garlic powder (or more)
ground black pepper (to taste)

Cook rhubarb in pot of boiling water for 10 seconds, quickly drain and transfer to bowl of cool water.  Drain water when rhubarb is cooled.

Stir in onion, peppers, cucumbers, cilantro and tomatoes

Make dressing by dissolving brown sugar in Key lime juice in a bowl; lightly stir lime juice mixture into rhubarb mixture. Sprinkle salsa with salt, garlic powder, and black pepper and stir salsa again. Refrigerate at least 3 hours to blend flavors and chill.  Serve with your favorite chips.

For a little more "kick", leave the seeds in the jalapenos.  

Sandy's daughter Lauren cuddles with her three pet-kids

Jenni recommends Kale!
 

 

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Here is a really great recipe for a kale snack:

Kale Chips

1 bunch kale
1 tablespoon olive oil
1 teaspoon Celtic Sea Salt
1 teaspoon cayenne pepper

Preheat oven to 350.  Line a noninsulated cookie sheet with parchment paper.  With a knife or kitchen shears, carefully remove the leaves from the thick stems and tear into bite-sized pieces.  Wash and thorough dry kale with a salad spinner.  Drizzle kale with olive oil and sprinkle with sea salt.  Bake until the edges brown but are not burnt, 10 to 15 minutes.

Enjoy!
 

Jenni's boy Ozzie sporting some scrilla shades!

Dr. Krohse recommends J & Company Photography, Urban Sugar, & Val's Home Cleaning

As a small business owner, it's always a blast to meet people creating their own destiny by starting their own outstanding business.  This month I'd like to recommend a few people whose services you should definitely use ASAP!

Jennifer Marinangeli - J&Company

How does Jennifer Marinangeli of J&Company get such fantastic pictures?  Quite simply her smile, attitude, and laughter are contagious.  You'll be smiling and laughing the entire time during your photo shoot.  The fun you're having shows with beautiful, genuine portraits as you can see by the portraits I had her take of our staff recently.  Thanks Jennifer!  Contact Jennifer next time you need a family, baby, couple, professional, senior, or other portrait!  Learn more here!

Amy Richter - Urban Sugar

Want to go above and beyond for your next party or special event?  Serve custom cake pops made with TLC by Amy Richter at Urban Sugar!  Amy will work with you to create special pops to match the theme of your party or event.  For instance, she is now providing Couture Bling cake pops to the Vinyl Studio & Bling Boutique in Urbandale.  Sample or purchase Urban Sugar pops at the Vinyl Studio and call Amy to find out how you can wow your friends, family, or business associates with the most unique treats in town!

Val Leonard

Do you get to Sunday evening and realize you still haven't gotten around to cleaning your home?  Does the week fly by and the mess remain?  Would you like to have more time and a shiny, fresh-smelling house?  If you answered "YES!" to those questions you should contact Val Leonard.  She'll help you find the free time, fresh smells, and sparkles hidden under the dirt, dog hair, & grime.  Read Val's story below...

Hello Neighbor!

My name is Val and I'm the blonde young lady with the blue bandana you may have seen jogging around our neighborhood mid morning.

I grew up here in Des Moines, and spent some time teaching overseas and here locally after studying at the University of Minnesota.  In January, I took the big leap and started nursing school at Mercy College!

I truly believe I have found my calling in life.  I love taking care of patients and already get such rewarding feedback from my patients.  Their smiles, even in bad situations, make my day.

I have been trying to keep up with school and living expenses by working as a server at Luna Bistro in the East Village and as a trainer at Koko Fitclub in West Des Moines.  Occasionally I help my boyfriend, Dr. David Krohse, with various projects with his chiropractic practice in Clive as well. Though I love these jobs, it's clear I need to work more (and more efficiently) to stay ahead with both school and finances.

While cleaning my apartment recently, it struck me how much I was enjoying the process.  The sense of completion as each room tidied up to looking sharp and crisp is just fun for me I guess.  I love the look and smell of clean :) Then it hit me that I might be able to do this for others!

After realizing this, I decided it would be foolish to assume that just because my apartment looks great I could do a fantastic, professional job for you.  I have spent the last couple weeks shadowing and assisting a couple friends who clean houses as their main occupation, and I am having fun putting their tips and tricks into action!  I have also learned their favorite "green" cleaners to keep your place safe for your kids, grand kids, and/or pet kids :)

So with this note, I wanted to see if you, or someone you know would be interested in having their house cleaned.  In my time shadowing, I've learned how to set clear expectations and scheduling so that you and I are both thrilled with the results of our arrangement.  All you need to do is call me at (515) 724-9739 and we can find a time for me to do a walk-through and prepare an estimate!  If you have questions, you can also email me at leona152@umn.edu.

Thank you!
Val Leonard

P.S. Thank you so much for considering letting me help you!

P.S.S. If you don't currently need my help, please pass this along to a friend or family member who would like more free time and a sparkly home :)

Des Moines Chiropractic Newsletter - May 2013

Compass Chiropractic May 2013 E-Newsletter

Thanks to all who attended our open house!

We had a great turnout and fun time welcoming patients, family, and friends into our new location in southeast Clive.  Thanks to all who joined us!
 

 

3/4 of the Compass Chiropractic Team: Sheri, Dr. Krohse, and Jenni - Sandy chose the Bahamas instead of our open house :(



Dr. Krohse with his first patient (his mom) 
 

Hook your coworkers & friends up with a free lunch and pain-free workdays!
 
Give Sheri a call at 309-1217 and she’ll help reserve a time for us to bring in a superfantastic meal from Granite City, Biaggi’s, or your favorite restaurant!  While you enjoy great food, Dr. Krohse will provide a quick 30 minute presentation on staying pain-free at work and teach great stretches for the neck and back.  All we need from you is a date and an hour reserved in a conference room and we take care of everything from there!

Thanks to the businesses who have welcomed us to bring lunch and improved health this year: Citywide Heating and Cooling, Guide One Insurance, Flowerama, SumTotal, McCormick Company, Compressor Controls Corporation, Bank of the West, Interstate Batteries, The Wittern Group, ITA Group, and The Integer Group!

We are currently scheduling times for the end of June and all of July!

Introducing Team Compass Chiropractic Sponsored Athlete Jason Flogel

Sport: Distance Running

Achievements: 63^rd place at the 2012 Olympic Marathon Trials, 2:18 marathon PR!

Team: Runablaze
 

 

I am a software developer and competitive marathoner. I’ve been a runner for 17 years with the past 7 years more focused on marathons. I’ve competed in 11 marathons including the US Olympic Trials in 2012. My focus for this year is to improve my personal records and to stay healthy.

From a running perspective, the last couple years have been very trying. I’ve had a handful of injuries that have forced me to sit out months at a time and only workout in the pool. I decided to visit Dr. Krohse as I was working through an Achilles injury. He had reached out to me at a road race a month earlier and mentioned that he believed he could get me healthy again. Previously, I did not have any prior chiropractic care and didn’t know if it would help.

On my initial visit, he evaluated my posture, flexibility, and muscle tension as well as reviewed some of the issues that I’ve been having in previous years. Within the first two weeks of treatment, he helped me create a routine for improving my flexibility and posture that I could do at home. He also provided me with some tips on improving my running form to decrease the stress that I put on my legs.

Overall, I’m very happy with the treatment from Dr. Krohse. I would definitely recommend him to other injury prone runners as well as co-workers.
 
Sheri Recommends Saturated Fat From Coconut Oil

Nowadays saturated fat has been side-lined and put in the penalty box for supposedly being responsible for heart disorders, obesity, and many degenerative diseases.  They have been replaced by concoctions of questionable nutritional value.  When studies on fat were done in the 1950’s, the research neglected to distinguish between different kinds of fat.  Originally all fat was considered bad, including monounsaturated and polyunsaturated.  However, we now know and are learning that not all fats are equal, including saturated fats.

Research has revealed that the actual cause of health problems is the presence of trans fatty acids.  These are fatty acid chains that have been altered from their original form in nature by the process of oil refining.  They are man-made molecules found in hydrogenated oils such as corn or soy.

So why do our bodies need saturated fat?  Because they are a key component in building cell membranes and help important hormones in our bodies.  Saturated fat reduces the levels of LDL cholesterol while raising HDL.  It is needed for calcium to be effectively incorporated into our bones.  Our livers are protected by it, our lungs need it for the thin layer of surfactant in them and our brains need it to function optimally.  They function directly as messengers signaling & influencing our metabolism, including the release of the right amount of insulin.  A saturated fat that contains myristic and lauric acid function to help white blood cells recognize & destroy foreign invaders in our bodies like viruses, bacteria, and fungi.

Why coconut oil?  Extra virgin coconut oil contains medium chain triglycerides (MCT) that the body metabolizes quickly, converting them into energy instead of storing them as fat.  It is rich in lauric, capric, and caprylic acids.  After lauric acid converts to monolaurin in the body, it works to fight viral pathogens.  Caprylic acid, a medium chain fatty acid (MCFA), is a potent, natural yeast fighting agent.  Capric acid, another MCFA, forms in the body into monocaprin and has been shown to have some antiviral effects against micro-organisms that cause sexually transmitted diseases.  Coconut oil can enhance thyroid function, aid in weight loss, improve digestive disorder symptoms and keep your skin smooth and supple.

Not all coconut oils are created equal though.  Look for extra virgin coconut oil because it is made from fresh coconut milk in the traditional fermenting process that retains all the vital nutrients.  So don’t be afraid of some good saturated fat!  Coconut oil has a delicious taste and aroma.  Use it in stir fries or to butter your toast!

Sandy Recommends Menchie's Frozen Yogurt

I've never met a dish of ice cream, frozen yogurt or gelato that I didn't love.  Earlier this year when my old standby, TCBY (on University), closed I had to find a place to fill the void.  I'm happy to report that Menchie's is the place.  They tout their brand as one that will "appeal to people who seek a happy, friendly frozen dessert experience with the ability to have the freedom of crafting their desires".  I love that about Menchie's.  I get to control the amount that goes in the cup, the varieties and the toppings.  Let's face it -- I've walked away from many an ice cream/yogurt parlor disappointed that they skimped on the hot fudge or toppings I requested.  Or sometimes I crave just a small amount of frozen dessert.  Well....along comes Menchie's....problem solved.    I also appreciate that they have a large offering, including nonfat, lowfat, low carb, sorbet and no sugar added varieties.

Menchie's has two central Iowa locations.  One in West Des Moines at 4825 E.P. True Parkway and one in Des Moines at 2105 Ingersoll Avenue. 

Jenni recommends water exercise classes at the YMCA

I recommend the water exercise classes at the YMCA.  While I participate in the Aqua Boot Camp class at the Walnut Creek YMCA as often as my schedule allows, generally 3-4 times a week, there are several other classes.  Not only is it a fantastic work out; it is also non-impact and the intensity can be suited to your specific fitness level.  Additionally, it is a great way to meet new people!  Hope to see you at a class soon!

Dr Krohse recommends Garmin Running Watches

About 3 years ago I picked up my Garmin 305.  Though it now seems bulky and dated, this watch is a tank that has shown no signs of dying any time soon.  Through rain, cold, wind, and darkness it has given me highly motivating feedback on my running and cycling!

Wearing a GPS watch has made my running more enjoyable and successful.  The basic pace and distance info on runs is highly motivating, but the watch has helped me in many other ways.

My initial few races were marred by my excitement at the beginning of the race.  Feeling invincible, I'd take off for that first mile at an unsustainable pace, only to limp in the last couple miles as people who had paced themselves better came flying by me.  With my Garmin set to beep whenever I go more than 10 seconds faster than my goal pace, I now enjoy running steady and strong throughout the race, chuckling as I pass people in the last couple miles.

My Garmin also picks up heart rate as I run.  This information has been most valuable during hot runs.  If I run too hard, I'll see my heart rate spike and know its time slow down.

Lately, many of you know I have become more passionate than ever about both running and cycling through using Strava.  Strava can be set up simply through a smart phone, but for more accurate data or if you don’t want to buy a smart phone you can use a Garmin data.  Strava makes working out so incredibly fun, as it allows you to race others on your own schedule and also makes looking at your workout stats after the run part of the fun.

Check out this video to see how Strava is changing people's lives!

I highly recommend a Garmin as an essential running and riding feedback and motivation tool.  You can pick one up locally at our neighbor, Fitness Sports.

 

Des Moines Chiropractic Newsletter - April 2013

Compass Chiropractic April 2013 E-Newsletter

Open House Lunch & Dinner - Tuesday, April 30 | 11:30-1 & 4:30-6:30

Bring your friends, family members, and coworkers and join us for lunch or dinner on April 30 to tour our new clinic in southeast Clive!

We'll have amazing food from Scratch Cupcakery, Granite City, and Jimmy John's! 

We'll also have great, fun beverages in the evening from Exile Brewing Company, and Van Wyk Winery.  And yes, Dr. Krohse will supply a fantastic punch at both lunch and dinner!

 

By attending, you'll get a chance at winning an iPad Mini, $100 gift certificate to Fitness Sports, and $50 gift certificate to Bike World.  Every guest gets one chance to win, but our current patients get an additional ticket for each friend or family member they bring.  You don't have to be present at the time of the drawing to win so come for whichever time works better for you!  We're excited to welcome you at our new office!

Email this invite to your friends or post this picture on your office bulletin board (right click on the image and select view or save image to see full size or print!)

 Introducing Jenni Klise

Hello, my name is Jenni Klise and I am the new Chiropractic Assistant at Compass Chiropractic!  I moved to Iowa 23 years ago from my hometown of Peoria, Illinois and absolutely love Des Moines!

I left the corporate world in 2010 after a car accident which gave me time to think about what I really wanted to do; that being a field in health and wellness.  This is something close to my heart.  I played tennis in high school and college and since then I have always kept up on physical activity.  I have run many races:  5Ks, Dam to Dam several times and got a couple of sprint triathlons under my belt.  These days I am focusing on swimming in the hopes of getting back into running, with the help and care from Dr. Krohse.

I have gotten chiropractic care for over 25 years and am a strong believer in it.  Aligning body and soul is my way of life.

I have a thirteen year old son who is very much into sports:  basketball, soccer and baseball.  His love is baseball and he hopes to become pro someday; when he goes pro he’s promised to buy me that house on the beach I’ve had my eye on for years!  We live in Beaverdale with our 9 year old female black lab, Ozzie girl and you’ll see me out walking or running with her on any given day.

Favorite aspects of working at Compass Chiropractic:  I really like meeting all the patients and knowing that they are getting the best care.

What I enjoy outside of work:  I like to read; do crafts, gardening and pretty much anything outdoors.

How I give back to the community:   I deliver meals to the less fortunate on holidays.

Words to live by:  A quote by Mother Teresa, Peace begins with a smile.

Favorite local restaurant:  Flying Mango hands down!

Something most patients don’t know about me:   I taught myself to ride a unicycle when I was 10 years old; I used to ride it to the store to get groceries for my mother.  There is no coasting on a unicycle!
 

Jenni, Sheri, & Dr. Krohse with our new reception art by Dave Mable

Introducing Team Compass Chiropractic Sponsored Athlete Adam Bohach

Sport: Triathlon

Day Job: Professional Triathlete and Triathlon/Running Coach with Ironworks

I have been a competitive triathlete for the last four years.  During this time I completed four Ironman races including the World Championship in Hawaii.

In February 2013, after returning to Des Moines following a week of intense training in Texas, I injured my knee while running.  To make matters worse, I started swimming and lifting more because I could not bike or run as much.  This led me to develop a shoulder injury.  On top of all that, my right Achilles tendon, which had been bothering me on and off for the past year, started acting up.  Finally, after two weeks of frustration, I sought out Dr. Krohse.  When I came to him at the beginning of March, I was a mess.

I was impressed by his thorough evaluation on my first visit.  Dr. Krohse spent the full session just listening to me and assessing my body's condition using painless mechanical and hands-on methods.  I had seen many health professionals in my athletic career, including other active release therapy (ART) chiropractors, but none came close to my evaluation with Dr. Krohse.  I got the sense that he was genuinely concerned and determined to see my healthy again.

The next day began the first of two weeks of regular treatment.  Within just the first week, Dr. Krohse had uncovered the cause of my chronic Achilles pain.  With just a few treatments the issue was corrected.  For the more challenging shoulder and knee, he used several angles of treatment, including passive and active stretching and adjustments.  In addition to this, he prescribed a regimen of stretches and exercises for me to do at home.  By the end of the week, I noticed significant improvement and am now running and swimming better than ever.

I feel that Dr. Krohse has made me stronger and healthier than I was before my injury.  I will be sure to make regular visits to Compass Chiropractic to maintain my health as long as I am living in Des Moines.

Thanks Dr. Krohse,
Adam Bohach

We Share When You Share!

Dr. Krohse donates at least $10 to a local community organization for each new patient who comes to see us. Sharing your positive experience here currently helps See-Us Run Des Moines!

Iowa Kidstrong’s See-Us Run Des Moines challenges teens who face adversity in their lives to train for and complete a 26.2 mile marathon.  They learn that they are capable to respond to life challenges and experience the benefits of goal-setting, character development, adult mentoring, and improved health.

This program relies on a corps of caring and dedicated adult volunteers to run with the students after school and through the summer months, forming a unique bond that brings many rewards to both parties.  Like See-Us Run Des Moines on Facebook or learn more at iowakidstrong.com!

Team Compass Chiropractic Athlete Steve Cannon Speaking at Iowa Outdoor Unlimited Monthly Meeting

As Public Relations Chair for the local outdoor club Iowa Outdoor Unlimited, Dr. Krohse was able to line up Des Moines ultrarunner and Compass Chiropractic sponsored athlete Steve Cannon to speak at this month’s meeting on April 15 at 7 pm:

Join us at the meeting room at Java Joe's to meet other outdoor lovers, hear recaps of recent club adventures, and learn about upcoming outdoor opportunities.

Then be inspired to do something big when ultrarunner Steve Cannon shares entertaining highlights and pictures from his run across Iowa and running circumnavigation of Lake Michigan. Both runs raised money to fight cancer. He'll also share the plans for his latest cancer-fighting run, The Million Dollar Marathon, in which runners will cross the entire country. Read Steve's story below

"I never ran a single race until 1994. On St. Patricks Day in Manitou Springs Co. at the age of 28 I ran my first 5k...not because I wanted to run, but because I thought it would be a great way to meet girls. Since that time, I have ran nearly 100 Marathons. I completed the 24 Hour Run around Grays Lake. In 2009 I became the 2nd person to Run across my home state of Iowa and this past summer became the first person to ever run around Lake Michigan. 1037 Miles in forty days, averaging a marathon a day. The Iowa and Lake Michigan run were done to raise money and awareness for all those in the fight against Cancer.

It was during the 2009 run across Iowa that the Idea for the Million Dollar Marathon popped into my head. (there's ALOT of time to think while you run across a state). Cancer Fighters and their families have shown me the true meaning of life, the value of those people closest to us and that each moment is to be cherished. This run is for all of us...all of us that have been touched by Cancer."

Sheri Recommends Walking

It’s here!  Spring is finally here!  Those of you who saw me in the office around Daylight Savings Time heard me talk about how excited I was for it to be light out longer in the day.  One of my main reasons is so I can get back on track with my walking schedule.  It has been a long, hard winter for my walking partner (my dog) and I.  Since going back to work full-time we were not able to just walk whenever we wanted to during the day like the past two winters.  So we are anxious for the lighted evenings to take our walks in.  Something about the walk clears my mind and allows me to de-stress while enjoying the outside air.  Did you know that walking has numerous health benefits?  Research shows that regular brisk walking can reduce your risk of heart attack by the same amount that a more vigorous exercise such as jogging can.  This low impact exercise can help your lower you LDL cholesterol while raising you HDL cholesterol.  It can also lower your blood pressure, reduce risk of or help manage Type 2 Diabetes, increase bone strength, improve circulation, manage weight, improve your mood, and help you stay strong and fit.  Walking is the simplest, least expensive form of exercise.  It requires no equipment except a great pair of shoes and comfortable clothing!  So I am proud to say I am a “walker”!  It is definitely my go to for exercise and stress relief.

Sandy Recommends a Layered Salad that Eats Like a Meal

This is one of my favorite recipes from the Allrecipes.com web site.  My husband and I like to assemble this salad, store it in the refrigerator and either eat it as a meal or graze on it frequently as a snack.  It's packed with protein and veggies and doesn't have the gooey layer of mayonaise that other layered salads do.  It's also an easy recipe to modify by adding additional favorite greens, vegetables, leaner meats, dried fruits or nuts.

LAYERED SALAD

INGREDIENTS:                              
•   5 cups fresh spinach, torn into pieces
•  1/2 pound siced bacon, cooked and crumbled                             
•  1/2 cup grated carrot
•  4 hard-boiled eggs, chopped
•  5 cups romain e, torn into pieces                              
•  1 medium sweet red pepper, cut into rings
•  1/2 cup salad croutons
•  1/4 cup shredded Parmesan cheese

DRESSING:
•  6 tablespoons red wine vinegar
•  1/4 cup water
•  1/4 cup vegetable oil
•  2 tablespoons sugar
•  1/2 teaspoon celery seed                              
•  1/4 teaspoon salt
•  1/8 teaspoon pepper

In a large bowl, layer the spinach, bacon, carrot, eggs, romaine, red pepper, croutons and Parmesan cheese. In a jar with a tight-fitting lid, combine the dressing ingredients; shake until sugar is dissolved. Serve with salad.

Dr. Krohse recommends Coach Adam Bohach & Ironworks/CoachLoran

One of the highlights of my job is working with patients who inspire me.  Adam Bohach is truly an inspiring guy.  At a young age, he has already served in the Peace Corps in South Africa for two years and taught science and coached in Clinton, Iowa for three.  Now, thanks to his combination of determination, self-coaching, and athletic prowess he is getting to live the athlete's dream of going pro.  As a professional triathlete, he has experienced early successes such as his recent 9th place pro finish at Galveston Ironman 70.3 just this month, and I'm excited to be a part of his support team as he rises through the ranks.

Adam's coaching background and inspiring personality can benefit local triathletes, as he has joined the Ironworks/CoachLoran coaching team led by Coach Loran Storts.  The entire Ironworks team focus on empowering their clients to enjoy a more fulfilling life overall as they make great performance improvements as athletes.  Check out coachloran.com to learn more about hiring Adam as your coach for your triathlon and/or running pursuits!

Des Moines Chiropractic Newsletter - March 2013

Compass Chiropractic March 2013 E-Newsletter

The Essential Workshop for Beginning Runners!

April 1 from 6-7 PM

Do you know someone who set a resolution to increase their exercise in 2013?  Someone who has expressed an interest in learning to walk/jog this spring?  We have the perfect program for them.  The Capital Striders in partnership with Compass Chiropractic and Fitness Sports will be holding a kick-off clinic at 6:00 pm on Monday, April 1st at Compass Chiropractic at 7405 University Ave in SE Clive.
 
Learn to run like an Animal!

This is a free clinic being held in conjunction with the Penguin division of the Capital Striders Monday Night Beginners Running Group that meets at Campbell Park.  The Penguins are a support group for walk/joggers or those just wanting to ease into running again.  The Penguin program will take you from a running newbie to 30 minutes of running in 8 weeks.   http://runwiththeanimals.com/?page_id=137
 
At the clinic you will learn concepts and techniques of low impact running styles and proper form.  This will be a very informative hour long workshop.  It includes practice drills to help you integrate these concepts into your running. The session includes video and slow motion review of participants running form.   The brief demo of recommended shoes sponsored by Fitness Sports will conclude the workshop.  Participants should arrive in clothes and shoes suitable to jog in.  Please RSVP to 515-309-1217 or compasschiro@gmail.com.

Read some feedback from past workshop participants below!

Dr. Krohse was referred to me by a colleague and quickly became a trusted care provider for both chiropractic adjustments as well as ART treatments.  As an amateur athlete/triathlete, I was battling issues with neck pain/headaches and knee pain.  Adjustments as well as ART helped get me into a maintenance mode with my overall wellness, but I continued to have some nagging issues with my right knee.

We were able to schedule time to go through the techniques and philosophy of Pain-Free Running.  At first I was in denial about my heel striking but after reviewing the video and discussing some of the drills, it was obvious I had room for improvement.  Initially the changes felt awkward after decades of my old running style and my running times per mile were definitely slower and not impressive.  What I did note fairly quickly was the reduction of pain in my knee which has since gone away.  It's been over two years since I've changed my technique and I have been able to cut close to a minute per mile off my average pace in Half Ironman races (sub-7:45's now) as well as feel my running is more effortless. 

-Sara

Just wanted to drop you a line thanking you so much for last night's workshop. I incorporated the simple techniques into my run tonight and I ran faster than I ever have, had more energy at the end - never ended up feeling winded or tired and actually felt like I could have gone another couple of miles - and my knees didn't hurt and aren't hurting now at all! Thank you so much. I'm thrilled and looking forward to my long run this Saturday to see what a difference it makes there.

-Blair

Sandy Recommends Greek Yogurt

I finally caved…..and decided to see for myself what all the fuss over Greek yogurt is about.  A long time yogurt fan, I’d been sticking to my old, traditional yogurt favorites and (seeing that it was on sale recently), I decided it was time to give Greek a try.  Here’s what I learned.

What makes it different?  All yogurt comes from milk that has had healthy bacteria added, causing it to ferment. It's then strained through a cheesecloth which allows the liquid whey to drain off.  Regular yogurt is strained twice while Greek yogurt is strained a third time which removes more of the whey and leaves a thicker, creamier consistency.

Though you’ll want to read the labels closely, nutritionally I learned that Greek yogurt is higher in protein and lower in carbs (unless, of course, the manufacturer has added in sugar and sweeteners).  Watch the labels for fat content.  I prefer to stick with the low and non-fat versions as you’ll get more protein without a lot of added calories from the higher fat versions.

Although most people snack on yogurt, don't underestimate its versatility. Yogurt can be used as lower-calorie substitutes for fatty ingredients. Swap out eggs and oil in baked goods for Greek yogurt or use in place of full-fat sour cream, heavy cream, mayonnaise, or cream cheese in recipes. It can also be used in place of other high-calorie ingredients in dips, sauces, salad dressings, smoothies, and desserts.

Am I a convert?  Absolutely.  I found that I prefer the creamier consistency of Greek yogurt, the higher protein content, and I find that it’s more satisfying to my appetite.  As Greek yogurt has risen in popularity, so have the many brands and varieties.  So read the labels and find one that meets your taste preference and dietary criteria for calories/carbs/protein/fat.  Enjoy!

Sheri recommends Cool Basil in Altoona (and Clive)

To celebrate with a friend of mine last weekend on her new job, she wanted to take me to “a Thai restaurant in Altoona” that her niece had taken her to.  This was the new location of Cool Basil.  I had heard of them but did not realize that the other location was in Clive, not far from our office.  This is a really good thing since Cool Basil is my new favorite restaurant to eat at!  Not only do they have Thai dishes, but a great selection of Chinese and a large Sushi menu to choose from.  I fell in love just looking at the menu trying to decide what I was going to have!  They have lunch specials Monday through Friday from 11 am to 2:30 pm, Sushi Happy Hour on Monday and Tuesday from 5 pm to 7 pm and both locations deliver to a limited area around them.  The prices are very reasonable and the waitress told me they do not use MSG.  Another huge plus for me since I recently concluded I have a severe intolerance to it that completely closes off my nasal passages.  (Not an enjoyable experience by any means!)

For all their dishes you get to choose your own meat from chicken, beef, pork, tofu or vegetables.  For a minimal extra charge you can do BBQ pork, shrimp, roast duck, scallops, or combo meats.  Then you choose your heat from levels 1-5, with 5 being the hottest.  My friend and I shared pork pot stickers and a California roll.  I had the Drunken Noodles with shrimp at level 4 and she had the Pad Thai with chicken at a 4 1/2.  Whew!  Water glasses were refilled a couple times, hot and spicy but oh so yummy!  The leftover Drunken Noodles made for an awesome breakfast the next morning too!  Hmmmm.........excuse me, while I take a look at the to-go menu I brought home with me to decide what I am going to order and try tonight for dinner!  

Dr. Krohse recommends How to Train your Dragon

Back in 2010 you probably saw previews for the movie, How to Train your Dragon, and thought to yourself “ah, another generic animated movie for the kids… I only see Disney/Pixar.”  However, I’m here to tell you that you have seriously missed out if you have never seen this movie.

According the Internet Movie Database listing of the Top 250 Movies of All Time, How to Train your Dragon has been voted the eighth best animated movie ever.  In the movie, “a hapless young Viking who aspires to hunt dragons becomes the unlikely friend of a young dragon himself, and learns there may be more to the creatures than he assumed.”  Though kid-friendly, the story has universal appeal with themes of romance, parent-child conflict and resolution, and overcoming hardship as well as lots of laughs in the mix.

I believe this movie appealed to me especially as a pet lover.  My dog, George, is definitely a part of my family, and the bond that develops between the main character and his dragon highlighted how important George is to me.
              
Next time you’re looking for a great movie with appeal to all ages, I highly recommend watching How to Train your Dragon!

George enjoys a swim at Lake Iowa last summer

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Findyourspot.com

Lately I’ve been coming in contact with individuals considering a move across the country.  Some are approaching the end of college and would like to move to the mountains.  Others are approaching retirement and are thinking they’d like to find the perfect spot on the beach.  However, the short lists of cities they are considering largely consist only of the places they’ve been on brief vacations to.  

Have you ever wondered where your paradise is?

A website called findyourspot.com can help you zero in on the locations you’d love.  It takes you through a fairly comprehensive survey of the geography, climate, city size, and city features you appreciate.  Then it gives you the 24 top cities that fit your criteria.  Each city has a thorough report on its features and amenities. Even if wonderful Des Moines is your paradise, findyourspot.com will still give you inspiration for some great road trips or vacation.  I’m sure you’ll be fascinated by the results when you take the findyourspot.com survey.

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.