Des Moines Chiropractic Newsletter - August

Compass Chiropractic August 2013 E-Newsletter


 

Road Construction!

We're sad to report that the 73rd / 8th Street exit off of 235 westbound will be closed for the next couple months.  For those coming to our office from downtown Des Moines, the best route will be the 63rd Street exit to University Avenue.

Please be aware that University Avenue has a 25 mph speed limit through Windsor Heights and is speed camera patrolled!  Though we fix backs and necks, we can't fix driving records or speeding tickets.

Compass Chiropractic Cutest Pet Contest Winner: Sheldon

Congrats Sheldon!  You won a $50 gift card to Iowa Pet Foods and Seascapes.

Thanks to all the rest of the dogs who participated in the contest!
 

 

Sheri's health class

Sandy recommends Watermelon.org
 
I look forward to consuming massive quantities of watermelon every summer.  And -- because I hate purchasing melons that are mushy, tasteless and not very sweet, I went in search of advice on how to pick the best melons.  I found great information on watermelon.org.  In addition to how to pick good melons, they give information on recipes and how to make beautiful and fun watermelon carvings.

Become a fruit ninja this summer!

Sheri recommends Nut Pob Restaurant

My new favorite restaurant!  Those of you who are Thai food fanatics have probably already discovered this little gem.  My friend has been trying to get me to go with her for months now and we were finally able to get it done.  They have one of the best Pad Thai dishes I have had.  We also ordered some crab rangoons that were fresh and awesome.  They have a great selection of dishes, serve large portions and the prices are right.  Located at 3322 Indianola Ave it could become a weekly stop for me very easily.  My list of dishes I want to try go from the Pho (noodle soup), especially the spicy Tom Yam to their fried rice, and the vermicelli.  For those who like the vegetarian side, there are some special dishes for you too.  Vegetable Pad Thai and Fried Rice are on my list to try.  Great place to get a good meal.  If you have not tried them, do yourself a favor and check them out.  I cannot wait to get the Pad Thai again later this week.

Enjoy!

Jenni recommends Chiropractic Checkups for Kids

With the school season soon approaching, it’s time for those school and sports physicals.  Since the age of 4 my son, Dalton, has been a three sport athlete; baseball, soccer and basketball.  He has been getting chiropractic care since he was a toddler.  Just remember with every slide into the base on the ball field, every high kick into the net in soccer and every jump in basketball, something can get out of line.  Maintenance is the key!
 

Dalton steps up to the plate

Dr. Krohse recommends NNW Healthy 100% Whey Protein Powder

Those of you who have read my newsletter for a while know that I am a big believer that most Americans wishing to maintain a healthier weight would benefit most from decreasing carbs.  My personal experience with the Standard Process Purification Program, which helped me drop 15 pounds in 21 days and 25 pounds in two months changed the way I looked at food.  Books like Why We Get Fat and What to Do About It by Gary Taubes and The Paleo Solution by Robb Wolf helped me learn more why a lower carb, high veggie, moderate fruit, moderate protein, and moderate healthy fat diet worked for me.

As I discuss my diet with people, many people acknowledge that their brief trials of low carb eating also produced rapid results.  However, they found it hard to maintain.  For me, this NNW Healthy 100% Whey Protein Powder has been crucial to helping me drop and maintain weight.  I love the flavor and appreciate that it is sweetened by stevia and not sweeteners such as aspartame or splenda that have a more chemical taste and possibly more risk.  It comes in an abundance of flavors, but I generally use the vanilla and chocolate flavors to make a few favorite low carb "sweet treats."  it can be found exclusively at the Hy-Vee Health Markets.  A few of my favorites simple recipes are below:

Chocolate Milk/Mocha
•             Chocolate NNW
•             30-40 calorie/serving vanilla unsweetened almond milk
•             Coffee if you prefer a mocha

Reese's Peanut Butter Paste
•             1 spoon Smuckers Natural No-Sugar-Added Creamy Peanut Butter
•             1/2 serving scoop of Chocolate NNW
•             1 spoon coconut oil (optional)

Berry Good Low Carb Stick-To-Your-Ribs Yogurt
•             1/2 cup frozen triple berry mix (large bags from Target, Costco, or Walmart) microwaved to warm
•             1 cup Anderson Erickson Plain Greek Yogurt
•             1 scoop vanilla NNW

Berry Banana Smoothie
•             1 cup frozen triple berry mix
•             1/2 cup water
•             1 banana
•             1 cup AE Plain Greek Yogurt
•             1 scoop NNW Vanilla

&

MVP Sports Center (formerly Champions Sports Center)

A couple weeks ago I had the opportunity to provide a lunch and learn for the new staff of the MVP/Champions Sports Center.  This facility is located on Park Avenue near the southwest corner of waterworks park.  I was so impressed with their team and their plans for MVP as they develop it after purchasing it lately.  Zach McCool is definitely an ambitious young man ready to improve the athletic community in Des Moines with his team.

The main focuses of the MVP team are on providing great indoor space, coaching, and development for baseball, volleyball, basketball, football, and dance.  They have an amazing amount of space for these sports and shared that a number of teams rent their facility.  They also host tournaments and parties.  Additionally, MVP caters to the entire family with a cardio and weight room for mom or dad to work out in while their kids are improving in their sports.  Check out MVP Sports Center today!

Des Moines Chiropractic Newsletter - July

Compass Chiropractic July 2013 E-Newsletter

Which pet is the cutest?

Compass Chiropractic Cutest Pet Contest

Our patients have been voting on the pets below in our office throughout the month.  For this last week, we'll accept votes on our Facebook page as well.  For your vote to count, you'll first need to like Compass Chiropractic on Facebook.  Then vote just once by writing your choice as a comment at this post!  If you’ve already voted in our office please refrain from voting again :)

Bailey



Chloe



Maddie



Molly



Raven



Reece



Sheldon



Sophie



Teddy



Tiger Tail the Terrible



Tupelo

Dr. Krohse recommends Posture Awareness with PostureScreen

Poor posture is often the underlying cause of neck pain, headaches, shoulder pain, and carpal tunnel syndrome.  When your head is in front of your shoulder, the muscles in your neck have to work much harder, and joints in your neck become strained and inflamed.  This inflammation can "pinch" nerves and lead to pain, numbness, and tingling in the head and arms.

Additionally, most would agree that it's more attractive to stand up tall.  After all, who wants to have a "turtle neck" with the head far out in front of the shoulders?

In today's world we all have to work against poor posture.  Desk work, driving, heavy backpacks, and smart phones all pull our heads forward.  We see many instances where a person's posture is already becoming problematic during their teen years.  This sets them up for a lifetime of tension, tightness, and pain.

As the twelve steppers know, the first step to fixing a problem is admitting that you have the problem.  If you never look at yourself from the side, you can pretend that your posture is great even though your spinal health is suffering.  That's where I'm excited to now be able to provide PostureScreen assessments for our patients.  These reports will visually show patients their posture and what the poor posture is affecting.  When we teach our patients stretches and exercises to counteract poor posture, they can use their report as motivation to continue with these strategies even as they begin to feel great through our care.

Ask for a free posture assessment and report at your next visit!  Make sure to bring your children in as well for a posture screen and teach them the benefits of standing up tall and avoiding "turtle neck."  We'd love to teach you and your family strategies to enjoy better posture.

Sheri recommends Standard Process

In January this year I did the purification program from Standard Process, which was the start of my love affair with these products.  After doing this I decided to try some of the supplements for my allergy problems.  They have worked great!  Before taking them I was using a steroid nasal spray, Sudafed, Nyquil, Alka-seltzer etc...  I would even have to rotate the over the counter products because after a while one would not work and I would have to switch it up.  But I am so thrilled to be able to say that I have not had to take any of those over the counter products since February. 

Since the allergy supplements were so successful, I decided to try the regimen they offered for my hypothyroidism.  The thought of taking the medication prescribed to me for the rest of my life was not something I really wanted to do.  Instead of taking meds to replace what my thyroid should be doing, I wanted something to kick start my thyroid into doing its job properly for me.

So I stopped taking my prescribed medication and began taking the Standard Process.  After being on the supplements for 8-12 weeks, I set up an appointment to have my thyroid checked.  I'm so incredibly happy to report that it is now functioning normally!  I have always been a bit of a supplement junkie, but am so amazed to see what the right combination can really do.  It is exciting to be able to actually see and measure what it has done for me.

Sandy recommends Watermelon Sugar Cookies

Here's a sugar cookie recipe that's fun to take to summer picnics:

Ingredients

•             3/4 cup butter, softened
•             3/4 cup sugar
•             1 egg
•             1/2 teaspoon almond extract
•             2 cups all-purpose flour
•             1/4 teaspoon baking powder
•             1/8 teaspoon salt
•             Red and green gel food coloring
•             1/3 cup miniature semisweet chocolate chips

Directions
 
•             In a large bowl, cream butter and sugar until light and fluffy. Beat in egg and almond extract. In a separate bowl, combine flour, baking powder and salt; gradually beat into creamed mixture. Reserve 1 cup dough.
•             Tint remaining dough red; shape into a 3-1/2-in.-long roll. Wrap in plastic wrap. Tint 1/3 cup of reserved dough green; wrap in plastic wrap. Wrap remaining plain dough. Refrigerate 2 hours or until firm.
•             On a lightly floured surface, roll plain dough into an 8-1/2x3-1/2-in. rectangle. Unwrap red dough and place on a short end of the plain dough; roll up.
•             Roll green dough into a 10x3-1/2-in. rectangle. Place red and plain roll on a short end of the green dough; roll up. Wrap in plastic wrap; refrigerate overnight.
•             Preheat oven to 350°. Unwrap and cut dough into 3/16-in. slices (just less than 1/4 in.). Place 2 in. apart on ungreased baking sheets. Lightly press chocolate chips into red dough to resemble watermelon seeds.
•             Bake 9-11 minutes or until firm. Immediately cut cookies in half. Remove to wire racks to cool.  Makes about 3 dozen cookies.

Jenni recommends Cool Basil

It is a cute Thai Restaurant located in Clive, at 8801 University Avenue, in the same strip mall as Pier 1 Imports and Toys “R” Us.  The seaweed salad was great and the crab rangoons are a must!  Here’s the link… http://www.coolbasiliowa.com/ Enjoy!

 

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 :)