West Des Moines Chiropractic Newsletter January

Our January, 2010 newsletter will be available online at Compass Chiropractic Newsletters. If needed, please use the links in the footer to opt out or change your account.

Compass Chiropractic January, 2010 E-Newsletter

January – A Time to Look Both Ways

With the New Year, I have spent some time reflecting on what was great in 2009 as well as setting goals for things I’d like to accomplish in 2010. I’d like to share some of our successes and goals with patients and friends of Compass Chiropractic.

In 2009

Over $4,700 raised for community organizations!

With the generous support of new and established patients we raised money for community organizations including JDRF, YMCA Partner with Youth, Special Olympics, Capital Striders, and Susan G. Komen for the Cure. In October we were bronze medal sponsors of the Special Olympics Gold Medal Gala.

1st Annual Race for the Cure Team

Twelve friends and patients of Compass Chiropractic came out on a chilly October day for the Race for the Cure. We look forward to a growing tradition of supporting this great cause.

Master’s Active Release Techniques Certification

In early November I traveled to Orlando to complete my Master’s ART certification. This training was led personally by Dr. Mike Leahy, the founder of Active Release Techniques. Participants practiced protocols on Dr. Leahy to ensure the most effective treatment for their patients around the country.

Expanded Staff and Services

Holly joined our team in September as our Practice Representative and has helped initiate our Lunch & Learn and Massage Session Programs. Give us a call to schedule either for your business. With the Lunch & Learn you and your coworkers get a delicious free lunch and a 15 minute health talk by Dr. Krohse. With the massage session we’ll come onsite and your coworkers can get a quick spinal health screening and free problem-focused Active Release Techniques demonstration.

Personal Successes

On the personal side of things, I turned 30. Woo hoo. Also, I completed the Hy-Vee Triathlon, my first Olympic distance triathlon.

In 2010

A Year of Active Health

As a part of our theme, “A Year of Active Health,” we’ll focus on raising funds for organizations that have an active focus. As detailed below, we’ll start with the Leukemia and Lymphoma Society by having an in office promotion. Personally I’ll participate in their Team in Training program to race in the Hy-Vee Triathlon. Later in the year we plan on raising funds again for Special Olympics Iowa and Susan G. Komen for the Cure.

ART Corporate Solutions

Active Release Techniques offers an innovative program to cut costs for manufacturing and distributing companies faced with high costs of employees’ repetitive motion sprain/strain work injuries. Companies contract to have an Elite Provider Network (EPN) certified ART provider come onsite and provide preventive care to employees developing injuries. Since OSHA views this care as preventive in nature, companies are rewarded with healthier employees, far lower work injury costs, and lower work injury incidents. As an EPN provider I look forward to assisting local companies in this way starting in 2010. A lunch and learn has been scheduled for early this summer to discuss this opportunity with representatives from local companies. Please contact me if you know someone interested in saving their manufacturing or distributing company money.

Athlete Sponsorship

We see a number of athletes in our office because of our specialization in ART. It has a reputation as being the gold standard treatment for a number of shoulder, hip, knee, foot and other athletic injuries. In 2010 we are looking to sponsor some local elite athletes. Keep reading the newsletter to see who we select.

Personal Goals

Personally, I’ve already started the Standard Process 21 Day Purification Program. I am enjoying it so far and looking forward to seeing the final result. I’m hoping this helps me make a long-term improvement in my dietary habits. Read about my experience at my blog. Also, when I do the Hy-Vee Triathlon this year I plan on being at a much higher level of fitness. Watch out!

Team In Training Fundraiser

On Sunday, June 13 Dr. Krohse will compete in the Hy-Vee Triathlon as a part of The Leukemia & Lymphoma Society’s Team in Training. A goal has been set to raise at least $2,600 to go toward the Leukemia & Lymphoma Society. Any new patient who donates $50 or more to the Team In Training fund will receive a complementary first visit (exam, any needed spinal X-rays, and table massage up to $300 value).

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

Condition of the Month – Whiplash

Whiplash, injury resulting from a sudden jerking of the head and neck, is a condition commonly treated at Compass Chiropractic. Often people experience symptoms resulting from an untreated or inadequately treated whiplash incident years after the injury took place. A combination of specific adjustments and Active Release Techniques is frequently able to greatly improve or resolve chronic symptoms of neck tightness, pain, headaches, and shoulder/arm symptoms resulting from a past whiplash injury. Additionally, specific exercises can be recommended to improve the stability of the neck.

Car accidents commonly cause whiplash. It's important that you know what to do in case of an accident, and we have available pamphlets for your glovebox or purse with specific instructions. Pick one up on your next visit or print one off our website - What to do in Case of A Car Accident Pamphlet. If you have been in an accident within the last two years and are still experiencing related symptoms, your care may be covered by the responsible car insurance. Call Compass Chiropractic (515) 309-1217 and we will work with you to find out what your coverage is.

If you have been in a recent car accident, we recommend you schedule a thorough examination with Dr. Krohse as soon as possible so that he can form a plan to return your body to normal function as well as fully document the extent of injury resulting from the accident.

A Story of Exceeded Expectations

I was in an off-roading accident during the summer of 1988 that caused some major damage to my neck. I went to doctors, specialists, and chiropractors for approximately 9 months and nothing seemed to help the condition. Over the last twenty years I have learned how to deal with the pain and stopped with any treatments. Anyhow, I met Dr. Krohse at Aspen Athletic and my wife encouraged me to go see him. Right away I noticed improved range of movement after my first few initial treatments with Dr. Krohse. I have also learned that I do not need to live with the pain. I am not 100% pain free but I do feel "normal" again. Thank you Dr. Krohse!!

(To someone considering trying chiropractic care with Dr. Krohse I'd say) Please consider seeing Dr. Krohse as he is an excellent chiropractor and a nice young man! Dr. Krohse turned me from a skeptic to a believer!

Dennis Bracewell

Des Moines

Calli recommends...

A restaurant – Tursi’s Latin King

I recommend everyone try Tursi’s Latin King restaurant on 2200 Hubbell Ave. in Des Moines. It doesn’t appear to look like much from the street, but once you step inside you will think otherwise. It is beautifully decorated and has a nice authentic flare. My husband and I went there on a busy night for our anniversary and could not have been more pleased with the food and service. Our waiter was very pleasant and prompt and recommended we try the Italian Fried Mozzarella as an appetizer, which we did, and it was phenomenal. They also have the best meatballs I think I’ve ever tasted. We both ended up having to take half our meal home because there was so much food! Tursi’s Latin King would be a great place for almost any occasion. It is large enough to host big parties, friendly enough for families, and perfect for celebrating anniversaries and special occasions.

Holly Recommends…

A Movie – Orphan

On one of my many trips to the local Blockbuster, I notice the movie “Orphan” sitting amongst the new release selection. The cover showed a chillingly sinister looking girl with her hair in pig tails. Being the horror movie enthusiast that I am, I was immediately drawn to it. After much deliberation, I decided another movie about a murderous youngster was too close in plot to many that have come before it, such as The Omen, and therefore was bound to be a flop. At that time I dismissed it and left it on the shelf.

A few weeks later, having exhausted many of the new release selection, I reluctantly rented Orphan with low expectations. Needless to say, I completely ignored my popcorn throughout the entire film. The movie started with a grippingly terrifying dream scene, proceeded at a pace that was neither too slow as to lose interest or too fast to comprehend the plot, and ended with a twist that I never saw coming. This is more than I can say for the majority of horror or suspense movies I have viewed in the past several years. And for those who are new to this genre, the movie is also not horribly graphic, so it can appeal to those with a low tolerance for gore. If you are in the mood for a movie that will make you jump in your seat and keep you guessing, Orphan is the way to go!

Dr. Krohse Recommends…

A Pandora Radio station – Star Mile Radio

If you haven’t tried Pandora yet on the web or your smartphone, you definitely should! It allows you to select favorite artists or songs and then creates a custom radio station with songs you should like based on your selected “seed” songs and artists. This station’s seeds include Joshua Radin, Brooke Waggoner, A Fine Frenzy, Frou Frou, and Norah Jones and produces a pleasant mix of upbeat and relaxing music. For our office we often mix this station with a Michael Buble station (one of Calli’s favorites).

And a Few Interesting Links:

The Best Walking Partner: Man vs. Dog

As a dog lover (and daily dog walker) I enjoyed reading this article.

More Research for the Mediterranean Diet

The Future Is Here – Google Goggles

The technology advances coming up are amazing. Google Goggles will let people take a picture of anything (books, landmarks, buildings…) with their smartphone and instantly pull up all the information, reviews, and pricing information about it.

Toning Shoes

I’ve had a few patients come in with these shoes with goals of getting a nicer butt and decreasing back pain. My patients seemed pleased with the shoes.

What Not To Eat: Chain Restaurant Pasta

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

Massage and ART Compared

Community Pages

Urbandale
Waukee
Windsor Heights
West Des Moines
Grimes
Adel
Johnston
Norwalk
Beaverdale

Standard Process Purification Cleanse Program Review by a Non-Nutrition Nut

Standard Process Purification Cleanse Program Review by a Non-Nutrition Nut

Watch the videos

I hadn't been seriously considering doing any purification programs or cleanses. That changed when I was dropping off some "Thank you for referring your patients to me for Active Release Techniques" gifts to local medical doctors and chiropractors early on the week of Christmas. I'd seen this doctor last in mid summer and he was chubby then. Now he looked cut... really ripped. I asked how he'd done it and he shared that he went through the Standard Process Purification program. He shared that he lost either 22 or 26 pounds during the 21 day program and then had continued to lose around 60 pounds. I'd guess that he started at maybe 6 foot and 260 pounds. He shared that he has higher energy levels, is running 15 miles per week, and lives a life in congruence with his recommendations to his patients. Those all sounded good to me!

On returning to our office I talked with Calli, our Office Manager and Practice Representative, about the other doctor's results. She shared that she had heard a similarly positive report from the pastor's wife at her church. Over the next few days leading up to Christmas, Calli and I both did some searching online to find out more about the program as well as any reviews of it. We found some very positive blogs by people who claimed to have done multiple different types of cleanses and purifications. They seemed to think this one was the best.

When we got back into the office on the Monday after Christmas we had both decided to get the program. We ordered them on Monday and they arrived on Wednesday.

Proof This Review is Not By a Nutrition Nut:

I remember during chiropractic school how some of my classmates were very focused on nutrition to heal the body. Not me. I was pretty focused in on just chiropractic care. One memory in particular stands out. One of these classmates shared that she was dealing with some digestive issues. The solution: supplemental dirt, by Standard Process. I remember thinking she was crazy. For the rest of school my friend and I called her (not to her face) Jenna the Dirt Eater. Since then I have seen some amazing results with some nutritional supplements while working out in Washington and at Compass Chiropractic. Now I'm doing my first purification. Maybe eventually I will be a true nutrition nut.

For the recent past I have definitely had some guilty pleasures. For instance, my favorite fast food item is the Taco Bell Grilled Stuft Burrito with extra Baja Sauce - probably about 1200 calories and 3 days worth of sodium and fat. I probably had either some chocolate or ice cream each and every day. Also I was definitely addicted to caffeine. I had some coffee in the morning and then a soda (or sometimes two) in the early afternoon. Other than that, I ate pretty healthy :) I graduated from chiropractic school in early 2006 at a bit over 170 pounds. I didn't weigh myself for a few months after moving to Washington State and when I did in the fall I had somehow lost 15 pounds without trying. At first I thought maybe I had cancer but eventually just came to the conclusion that I was eating a little bit better and that the 8 to 12 mile hikes in the mountains I'd go on a couple times a month must be having a positive effect. My weight stayed between 150 and 155 through the rest of my stay in Washington.

When I moved back to Iowa in late 2007 to open Compass Chiropractic I was pretty close to 150 pounds. Within a couple months of living in Iowa I think I was up to 170. Something in the water? Probably not. I had just opened a new clinic and was working late and not eating healthy. There was some stress in the mix and I wasn't exercising very regularly, other than daily walks with my dog, George. I haven't improved since then. On January 2, 2010 at weigh in I was at 174.75 pounds.

The Program in a Nutshell

What you get: 2 containers of SP Complete protein powder and other whole foods shake mix, 4 bottles of supplements which improve the function of your liver and kidneys and keep the bowels moving smoothly, and a pamphlet with instructions and acceptable food lists.

Retail Price: $225

Days 1-10: You have 2-3 protein shakes a day with fruit and ice. You take ten gel caps of the supplements three times a day with the shakes. Besides that you have either a half cup of brown/wild rice or lentils. The lifesaver: you can eat as many servings of unprocessed vegetables and fruit as you'd like. However, they have to be in a ratio of at least two servings of veggies to one fruit. As much as possible you are supposed to buy organic. Of course, everything bad is off limits as well - caffeine, alcohol, tobacco. You can, however, have some flax oil in your shake or make some tasty natural salad dressings with olive oil, basalmic vinegar, and herbs. You're supposed to have only spring water.

Days 11-21: Same as before except you can now have some servings of natural seafood or chicken. Also you take a few less gel caps of supplements each day.

Exercise: You're supposed to walk 40 minutes four days a week through the program and hold off on any intense exercise program.

January 9 (Day 8) Review So Far:

I am really excited about how this has gone so far! The first day I developed a bit of a headache which may have been from lack of caffeine. Other than that I haven't had any of the negative reactions I thought might happen as far as headaches or digestive issues. I weighed myself today at 169 and there seems to be some shrinking of my muffin top.

Cravings: Surprisingly, I am not really dealing with cravings for sweets, salty foods, carbohydrates, or dairy. I am feeling pretty determined though and am starting to feel a bit competititive within the office to have the most drastic results. Also I have shared with enough people that I am doing this that I feel pretty accountable not to slip up. One lifesaver has been that Clementines are in season. I've been having three to four a day at the times where I normally might reach for a sweet snack.

Hunger: If you're hungry on this program it's your own fault. After all, you can eat as much as you want. Thank God for baby carrots though. They have been lifesavers as they have enough bulk to make me feel full during the day at the office. I think I've eaten more in the last 8 days than I had in my entire life. It sure takes a lot of salad to feel full! As long as you have access to a fridge during your work day I would think most people would be able to keep from being very hungry. If you're out driving around you soon realize there are no restaurants that you can go to.

Caffeine: I made it 7 days with no caffeine and wasn't having withdrawal symptoms or anything. I just missed having my nice cup of coffee each day. Today I broke down and had some coffee (black with no sugar of course). I'll stay off the soda through the end of this and maybe permanently but came to the conclusion that I'd definitely have some sort of caffeine in the future so I might as well have some now. I don't think it will hurt the diet aspect of this program.

Energy: I was worried my energy levels might totally tank for a few days. However, they have held pretty steady except for the second day of the program when I took a 3 hour nap and still went to bed pretty early. During my work days I hit a little bit of a low spot in the late afternoon and early evening. Now that I've cheated with the caffeine I'll probably have some black coffee to get me through those periods. I have been doing some weight lifting and there is definitely a decrease in both strength and stamina when I lift. I've gone swimming a couple times as well and notice just a little bit of decreased stamina with that but I'm not pushing it hard.

Water: I stocked up with a few jugs of the spring water at the beginning but the first day I was at the gym and had forgotten to bring a bottle so broke that rule right away by drinking out of the water fountain. I've been using a mix a tap and spring water since. I am not as purified I suppose but I am losing weight anyway.

Tips:

Shakes: At first I was doing the protein shakes with frozen fruit, water, banana and the powder as recommended. However I was making the mistake of thinking that adding more fruit would eventually make it taste great. The shakes taste good in a healthy way but I will just tell you that you can't add enough fruit to make it taste like Jamba Juice or Orange Julius. Since I'm loving the Clementines and getting quite a bit of my 1:2 fruit to veggie ratio through those, I keep the shakes smaller with less added fruit.

Produce: Costco has some big containers of organic produce that helped me get stocked up for the first week. I think I cleared a 3 pound bag of baby carrots! If you're not a salad lover to begin with definitely be prepared with the supplies to make the dressings!

Tomatoes: On Day 6 I saw Calli eating tomatoes and started harassing her for cheating as they weren't in the allowed vegetable section (along with corn). It turns out they're in the fruit section. I've enjoyed adding them to some recipes yesterday and today.

Exercise: I definitely don't consider myself a gym rat. I usually try to do most of my exercise outside. It's been terribly cold though with a couple feet of snow so outside workouts have been out of the question. However, I have really been enjoying going to the southside Aspen Athletic Club now that I'm doing this program. They have a three lane, 25 yard pool with non-chlorine purification that never seems to be busy. Also the brochure recommends trying other types of body purification such as saunas so I've been doing that a bit there. Lastly, they have mirrors everywhere so just walking around between the weights gets me more motivated to stick with this, especially as I start to see some visible improvement. Today I definitely worked out harder than the program recommends: 3 miles on the treadmill in under 30 minutes and 1000 yard swim at a pretty good pace. No fainting or lightheadedness, thankfully, but I did load up on baby carrots right before going and made sure to drink plenty of water.

Social Situations: I have made it through a BNI breakfast club meeting at the Machine Shed, a party for the Hawks' bowl game, and a Buccaneers Hockey game without cheating despite tons of tempting foods within reach. In those situations I made sure to stuff myself with acceptable foods before going! Advice: prepare to be harrassed a bit when people notice you're not having anything and hear why.

Brown Rice: Calli found some program-acceptable brown rice in a convenient microwavable bag. I'll put a pic below.

Lentils: I don't think I'd ever tried lentils before but the pamphlet recommends them more than the rice if you're interested in cutting weight so I've gotten my fair share. They are basically like little disc shaped tasteless beans. The first couple times I tried them I thought they were OK. Soon they started to get pretty gross though. I think I just need better recipes.

Salads: At first I tried to be as healthy as possible by purchasing bulk containers of dark field greens and spinach from Costco. They were both a bit rough for me as I'm not really that much of a vegetable lover. Today I had a salad with Romaine and it had amazing flavor compared to the others. I might not eat any spinach through the rest of this.

Blender: Some day I dream of having my very own Vita-mix. Until that day when I feel like spending $400+ on a blender, I do recommend the Oster Classic Beehive that I have. I did a lot of research online when I was out in Washington and at the time that seemed to be the most recommended blender under $100. If I didn't have the Beehive going into this I would consider getting the Ninja Master Prep that I recently saw on an infomercial. I looked it up online and it got some great reviews. I was disappointed that Consumer Reports left it out of their recent testing of most popular infomercial products. I would have loved to get their take on it. Speaking of Consumer Reports, did you hear that Consumer Reports found that chiropractors are the highest rated professionals and chiropractic adjustments the highest rated treatment for back pain?
Tech Gadgets: Normally I am not that much of a gadget guy but I have appreciated my Iphone through this process. It's been great for making "To Buy" lists, taking pics of fresh looking meals, accessing the Standard Process website anywhere, keeping a note on weight loss, and listening to great music and Dave Ramsey podcasts to stay motivated. I downloaded an app with hundreds of exercise instructions but haven't really used that. I'll put a picture of my new-at-Christmas Motorokr S9 Bluetooth wireless headphones below. Thanks for those, Mom and Dad!



Some pics of my meals are below:

Salad the first day

SP Complete Smoothie - I think this one had some frozen tropical blend fruit in it.

Salad

This salad had avocados on it which are also allowed but in the fruit section


I was really excited about what was supposed to be a gourmet lentil dish that I came up with all by myself - stir fried tomatoes, onions, peppers, fresh cilantro, then mixed with the lentils and with a squeeze of fresh lime on the top. Nasty! Don't try this at home!

Convenient brown rice that Calli recommended

I definitely wasn't eating any meals out on the back porch!

I've been thinking quite a bit about what I will do when I'm done with the program. I think I might still have a bit more weight to lose and after going through this I want to use it as motivation to continue on healthier and improved. Right now I'm thinking of implementing the following until I reach my goal weight:

- No major restrictions when out with friends and one weekend day a week.
- Other days - only one meal with carbs per day (complex preferred) and no fast food
- No soda

I'll probably update again at the end... hopefully with close to 15 pounds lost and a significantly more sculpted bod.

Added 12-9-10:

Day 8 Update - 5 pounds lost

Day 16 Update - 12.75 pounds lost

Day 21 End of Purification Program Review - 15 pounds lost - BMI changed from 27.3 (overweight) to 24.9 (normal weight)

One Month Update - 18 pounds lost

Two Month Update - 24 pounds lost

Purification Tip

Six Month Update - 28 pounds lost

Round Two

Compass Chiropractic Website
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Massage and ART Compared
Community Pages
Urbandale
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West Des Moines Chiropractic Newsletter November

Compass Chiropractic November, 2009 E-Newsletter

Susan G. Komen Rally for the Cure Fundraiser – extended through November!

We have extended our Susan G. Komen Rally for the Cure Fundraiser through the end of November, During the fundraiser any new patient who donates $50 or more to Susan G. Komen Race for the Cure will receive a complementary first visit (exam, any needed spinal X-rays, and table massage up to $300 value).

Through generous contributions of new and established patients, we have raised almost $1,400 so far. Help us spread the word on this great opportunity to help Susan G. Komen for the Cure raise funds for breast cancer research and prevention.

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

Team Compass Chiropractic runs the Race for the Cure

As pictured above, our inaugural Team Compass Chiropractic had a great time at the Race for the Cure. We joined almost 26,000 people from around Central Iowa to raise funds for breast cancer research.

Upcoming Event – Ladies Night – December 10 at 6:00 PM

Compass Chiropractic will host an enjoyable evening out with the ladies with presentations by Lorie Bruck of Lia Sophia Jewelry, Sandy Renshaw of SendOutCards.com, and Beth Wickman of ThePampered Chef. RSVP to Calli at 515.309.1217 or CompassCA@gmail.com.

Condition of the Month – Knee Pain

Knee pain affects all activities and can make it impossible for a person to get the exercise they know they need.

Through a thorough initial exam, we are able to find the involved causes of an individual’s knee pain, and address them with effective, nonsurgical treatments.

Often rapid results are experienced through care at Compass Chiropractic. Typically we expect to see significant improvement within two weeks.

Dr. Krohse’s specialty, Active Release Techniques specialized massage, combines stretching and pressure to loosen and relax problem muscles and scar tissue around the knee. Adjustments can reduce problem adhesions within the knee. Guaranteed custom orthotics or off-the-shelf inserts improve knee alignment. Patients may be guided in implementing a home exercise program to balance muscles around the knee. To see if our care may be able to help you, call (515) 309-1217 today for a complimentary consultation.

A Story of Exceeded Expectations

September 25, 2008

I had the privilege of being invited to a BNI (Business Networking International) West-End Chapter meeting where I first met Dr. David Krohse. Dr. Krohse gave a presentation on ART (Active Release Technique) for knees. Now I must tell you I was not a big fan of going to a doctor for any medical conditions. I tell you this so you will understand the depth of pain I experienced from a high school basketball injury in 1988. The only remedy I was aware of at the time was surgery. Since I knew I would not play basketball again, I did not force the issue. Thus I went for the next 20 years in knee pain. The pain continued to get worse. It became difficult for me to run and to exercise.

Now you understand why I was so intrigued with Dr. Krohse when he said he could perform ART without surgery. I did not believe he could help. I went in a skeptic and came out a believer. I am proud to say Dr. Krohse not only helped to alleviate the pain in my knee, he also gave me a new found respect for Chiropractors. After all he was the first Chiropractor I had the privilege of meeting. Dr. Krohse made a great first and lasting impression on me and my knees.

Thank you for all the work you do.

Sheila Lacy

Des Moines

Important Information to Understand Your Health Insurance Choices

http://topics.nytimes.com/top/news/health/series/patient_money/index.html

Walecia Konrad and Lesley Alderman have been writing some beneficial articles in the New York Times to inform readers about upcoming choices they’ll need to make as they enroll in their companies’ group insurance plans.

Book Review – Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World has Never Seen

While listening to Born to Run on Clive Library audiobook, I was reminded of a presentation that a good friend and I gave for an education/coaching class during undergraduate studies at UNI. Buddy Rigotti of Big Buddy Media and Steeplesites and I had decided to give a presentation on raising self esteem in children. We anticipated finding all kinds of recommendations on giving only positive feedback, teaching kids positive self talk, and shielding them from or minimizing any negativity in their learning environment.

When we dug into the research, we found that it pointed in a different direction. Kids develop the highest self esteem in situations where they are under high but clear expectations and get real feedback about their performance. It turns out children respond best not when they are protected, but rather when they are challenged.

In Born to Run, Christopher McDougall suggests that a similar mistaken assumption has been made about the human foot, with over 40 years of increased injuries and pain to show for it. Sometime in the early 1960’s a tiny company named Nike started to make shoes to correct and protect the “imperfect” and “fragile” human foot. Over 40 years later, the majority of runners experience an injury every year. A revolution is beginning in which runners realize that their feet and legs actually perform best when they are challenged more and allowed to respond naturally. Don’t be surprised when you see increasing numbers of barefoot runners at the races next year.

Born to Run is an interesting nonfiction book that switches back and forth between historical information about running and the author’s experience helping to organize a race between the greatest ultrarunners from the USA and members of the Tarahumara, a tribe of Native Americans who fled to the Copper Canyon region of Mexico when the Spanish conquered Mexico. The tribe has survived in that rugged terrain ever since and are known as the world’s greatest distance runners. It’s interesting to note that the greatest distance runners in the world wear only thin, unpadded sandals while they run and don’t experience more frequent injuries.

Interesting lessons from the book:

1. Running can be a lifelong health-maintainer. On average, distance runners increase in speed from age 19 through 27 when they peak in speed. At what age do runners slow to their 19 year old pace? 64!

2. You don’t automatically know how to run. We would never consider pursuing swimming or dancing without lessons and/or coaching. Yet most people assume they can slip on running shoes and head out the door and not get injured. The statistics on running injuries scream otherwise. Valuable resources are available that now teach runners how to go fast and avoid injuries. Two of the ones I’ve learned about most include ChiRunning and Pose Method Running.

3. Your shoes may be hurting you more than they are helping. Your feet are a marvel of engineering. Picture a Ferrari with monster truck tires on. It wouldn’t perform as well as it is capable of. Putting a foam wedge in between your feet and the pavement can decrease the performance of your feet. If you are constantly plagued with running injuries and the recommendations above don't resolve them, it may be time to take a drastic step and kick off your shoes.

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

West Des Moines Chiropractic Newsletter December

Compass Chiropractic December, 2009 E-Newsletter

Happy Holidays!

Thank you for helping us raise over $2,000 through our Rally for the Cure Fundraiser!

We are excited to have reached our goal to help Susan G. Komen for The Cure.

Ladies Night

RSVP for our Ladies Night – December 10 at 6:00 PM

Enjoy an evening with good friends, good food, and good spirits while you finish up your holiday shopping for friends (and yourself). Join us at 6 PM on Tuesday the 10th at Compass Chiropractic. Appetizers and wine will be served. Please RSVP to Calli at 515.309.1217 or CompassCA@gmail.com. Space is limited.

Fun presentations will be made by Lorie Bruck of Lia Sophia Jewelry, Sandy Renshaw of SendOutCards.com, and Beth Wickman of The Pampered Chef.

Compass Chiropractic is now a preferred provider for Coventry Insurance

Beginning December 15, we will be considered in-network providers for all patients covered by Coventry Insurance. We are now in-network with all the major insurances except the Wellmark HMO plans.

The major employer in our area with Coventry insurance is Wells Fargo.

Introducing Holly

Name: Holly Helget

Position: Practice Representative

Background: I was raised in New Ulm, Minnesota and am an only child. I graduated from Drake University.

Favorite Aspects of Working at Compass Chiropractic: I enjoy getting to meet new people and helping them discover what our office can do to help them feel their best.

What I enjoy outside of work: Volleyball, reading, biking, and movies & popcorn at home.

Words to Live By: "It is better to die on your feet than to live on your knees." and "Never take yourself too seriously."

Favorite Local Restaurant: Saigon Cafe

Something most patients don't know about me: I love Korean food.

My experience with chiropractic: I saw a chiropractor once for a gymnastic injury in middle school. My parents have both used chiropractic to help them with a variety of problems.

Currently, I tend to have headaches, as well as tension in my neck and shoulder area. Dr. Krohse has given me adjustments and A.R.T., which has decreased my symptoms dramatically. I never knew what a nuisance it was to deal with frequent headaches and tension once I was able to go without them!

* New Monthly Feature * Calli recommends...

A recipe - Baked Chicken Parmesan

3 boneless skinless chicken breasts

4 egg whites

1 1/2 cup bread crumbs (plain)

1 cup grated parmesan

1 TBS oregano

1 TBS basil

1 jar spaghetti sauce

1 8 oz. package 2% shredded mozzarella cheese

1 package pasta

Mix bread crumbs, parmesan cheese, oregano, and basil in medium bowl and set aside. Pound out chicken breasts until they are approximately 1/2 inch thick. Dip chicken into egg whites and then immediately into bread crumb mixture. Be sure to coat chicken well with bread crumbs. Place on a greased cookie sheet and bake at 375 degrees for 20 minutes. Remove from oven and cover with sauce and mozzarella. Bake 10 more minutes. Serve over pasta.

Interesting Articles - Vitamin D

Can Vitamin D Improve Your Athletic Performance?

Vitamin D Shows Heart Benefits in Study

Condition of the Month – Numbness and Tingling

Nerve cells are very different from all the other cells in the body. While all other cells are microscopic and relatively round, individual nerve cells extend all the way from the spine to the tips of the fingers and toes. Millions of these individual cells extend out from the spine in the thicker tube-like structures known as nerves. Nerves are responsible for carrying sensation, muscle control, and organ control messages to the entire body.

Because of nerve cells’ length, they function a bit like a hose coming out of a house. If someone steps on the hose near the house, it may not cut off the flow of the water. However it will then take less pressure by someone further out to cut off the flow entirely.

Similarly, when a person experiences nerve symptoms such as numbness, tingling, muscle weakness, or burning/pulling/shocking pain in an arm or leg, there may be multiple spots between the spine and the tips of the fingers where the nerve is being “pinched.”

Chiropractic care works by restoring dysfunctional joints in the spine to normal motion, reducing the swelling that “pinches” the nerves as they exit the spine. Dr. Krohse’s other specialty, Active Release Techniques specialized massage, loosens and relaxes problem muscles that affect nerves in the arms and legs. All patients are guided in implementing a home exercise program to keep nerves from being pinched again. To see if our care may be able to help you, call (515) 309-1217 today for a complimentary consultation.

Calendar

December 10, 6:00 PM – Ladies Night at Compass Chiropractic

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

Des Moines Chiropractic Newsletter October

Compass Chiropractic October, 2009 E-Newsletter

Susan G. Komen Rally for the Cure Fundraiser – through October 31, 2009
Through October 31, we’ll be doing a fundraiser for Susan G. Komen for the Cure. During the fundraiser any new patient who donates $50 or more to Susan G. Komen Race for the Cure will receive a complementary first visit (exam, any needed spinal X-rays, and table massage up to $300 value).
Help us spread the word on this great opportunity to help Susan G. Komen for the Cure.
Call (515) 309-1217 to schedule an appointment!
Join Team Compass Chiropractic for the Race for the Cure – Receive a Complimentary Visit
Join Team Compass Chiropractic for the Race for the Cure on October 24! In gratitude, established patients will receive a complimentary treatment (adjustment, Active Release Techniques, muscle stim, and/or mechanical table massage) during the week of October 19 -23.
Register for Team Compass Chiropractic (Team 1874) by October 8 and call to schedule your appointment. Additionally, you’ll receive a Compass Chiropractic t-shirt!
A New Face at Compass Chiropractic
We’re excited to welcome Holly to the Compass Chiropractic team. She’ll be joining us as a Practice Representative, sharing with the community our focus on excellent care and fantastic results. Here are some reasons you might want to give Holly a call at 515-309-1217:
· Introduction Cakes and Bagels – Would your coworkers like to receive a gift from Compass Chiropractic along with a piece of delicious Costco cake or a Panera bagel? Call Holly to schedule a time when she can introduce Compass Chiropractic to your coworkers in a very tasteful way!
· Lunch & Learns – Score lunch for your coworkers with one of our Lunch & Learns. Holly can find a time to bring lunch for your office, and Dr. Krohse will give a 20 minute presentation on “How to Stay Young the First 100 Years At Work.” Valuable exercises on preventing neck pain, upper back pain, and headaches will be taught.
· Active Release Techniques (ART) Specialized Massage Demonstrations and Spinal Screenings – Your coworkers will love you when you get them free 15 minute Active Release Techniques treatments with Dr. Krohse. Call Holly to set up a time period where members of your office can reserve a quick spinal health check by Holly and then get an Active Release Demonstration on their painful or tight areas by Dr. Krohse.
Condition of the Month – Chiropractic Skepticism
We frequently see new patients come in who share “I don’t believe in chiropractic” only to find themselves feeling so much better a short time later with some quality chiropractic care. Hindsight is 20/20.
· Consumer Reports found that back pain sufferers rated chiropractors and chiropractic adjustments as the most effective (see the report on the back of this sheet)
· Medicare and Medicaid cover chiropractic care - your government has found chiropractic to be effective and cost effective
· All major insurances cover chiropractic care
· You have 132 joints in your spine! If one of them is not moving right, chiropractic adjustments help restore them to normal motion
Chiropractic care works by restoring dysfunctional joints in the spine to normal motion, reducing pain and improving flexibility and function. Dr. Krohse’s other specialty, Active Release Techniques specialized massage, loosens and relaxes problem muscles that can cause a variety of problems. All patients are guided in implementing a home exercise program to stabilize their spine. To see if our care may be able to help you, call (515) 309-1217 today for a complimentary consultation.
Fall - A great time to tell your friends and family to try care at Compass Chiropractic
If you have friends and family putting up with pain, they may find fall a great time to try our quality care. First, it always makes sense to feel good. Second, it makes sense to get your health in order before the holidays. Third, your friends and family are more likely now to have met their deductibles and out-of-pocket maximums for the year, meaning that fall can be a more cost-effective time of the year to come in for care rather than putting it off till next year when the deductibles reset.
Research for Yoga
This strong study on the effects of Yoga for people with chronic back pain may help motivate some readers of this newsletter to get their butts on a mat.
Yoga Classes Help Relieve Chronic Back Pain
I was able to meet with some local yoga studio owners and tour their studios this month.
· Lily Hou from Green Yoga House with locations in Clive and West Des Moines shared that she sees referrals from local acupuncturists and other providers. She leads classes with a number of clients seeking wellness or dealing with ongoing pain. She specifically mentioned working with people dealing with knee injuries. The beautiful studio I toured is located south of Hickman and west of 128th Street in Clive at 2204 Woodlands Parkway.
· Kris Larrison owns Breathe Studio in Clive. This studio specializes in hot yoga. Kris shared that the air temperature of 95 to 100 degrees encourages much greater flexibility along with the potential to burn more calories and purify your body. Central Iowa clients, who have experienced hot yoga in larger cities around the country, travel long distances to enjoy the classes at Kris’ studio located on the north side of University across from the Jordan Creek Hy-Vee.
· As a member of Aspen Athletic Club, I personally took advantage of the included yoga classes with Jennifer at the Merle Hay location. I thought she did an excellent job of keeping the class suitable for all ability levels and definitely felt better after the class. I’m planning on attending classes regularly at the Merle Hay and Hickman location through the late fall and winter months.
Interesting Articles: Chocolate – a Not-So Guilty Pleasure?
In One Study, a Heart Benefit for Chocolate
Blue M&M’s May Reduce Spinal Injuries
“The only side effect? They temporarily turned blue.” Awesome!
Recommended Book – Total Money Makeover by Dave Ramsey
Dave Ramsey’s views on solving money problems resonate with my views on solving health problems. I’ve helped too many patients with chronic problems. When someone comes in with a short term problem, I recommend an intense and aggressive (in a conservative way I mean; save higher risk drugs and surgery as a later option whenever possible) plan to fix their problem as soon as possible. I don’t want my relaxed recommendations to be the cause of someone dealing with a chronic problem for the rest of their life! I attempt to give people the plan that I’m most confident will fix their problem ASAP.
In the Total Money Makeover, Dave calls America on its chronic personal finance and debt problem, and is quite persuasive in convincing readers that it’s time to get “gazelle intense” to get out of the mess they’re in. The actual steps of his plan are simple and understandable by anyone. As he likes to say, he gives “The advice your grandmother would give you, except we keep our teeth in!”
Steps in his plan include
1. $1000 emergency fund
2. Pay off all debt using the Debt Snowball
3. 3-6 months of expenses in an emergency fund
4. Invest 15% of household income into Roth IRAs and pre-tax retirement
5. College funding for children
6. Pay off home early
7. Build wealth and give
This book stands out as a life-changer for me, and I am so thankful that my best friend’s mom cared about me enough to give it to me midway through undergraduate school at UNI. I feel like every high school graduate, college graduate, newly married couple, and anyone with any debt would benefit from reading The Total Money Makeover.
I also listen to Dave Ramsey’s podcasts a couple days each week through ITunes and always feel inspired and better educated as a result. Each day you’ll hear a few people call in who decided they were sick and tired of being broke and just finished paying off debts ranging from $10,000 to $200,000 within a couple years of starting Dave's plan. Also, you learn all kinds of other great financial advice as people call in with their difficult personal finance questions. He’s on the radio locally on KWKY 1150 AM at 3 PM weekdays and his Financial Peace University programs are available at local churches.
A Highly Recommended Professional – Ray Cron - Willis Auto Campus – 515-253-9600
Recently I joined the Westside BNI (Business Network International) chapter. This group of business owners and professionals meet Tuesdays at the Machine Shed at 7 AM and our goal is to work as a team to help each others’ businesses grow. Local BNI members can be a great resource, as we have all made a commitment to treat one another’s referrals of friends and family with the highest of ethics and integrity. Give me a call if you're a business owner or professional and are interested in being my guest at an upcoming meeting.
Ray Cron is a Sales and Leasing Consultant at Willis Auto Campus at Hickman and 100th Street. He has an easy job as the cars Willis carries pretty much sell themselves. Consumer ratings firm J.D. Power and Associates has named Lexus the most reliable brand in the U.S. fourteen times, and they also carry Cadillac, Infiniti, Jaguar, Volvo, Land Rover, and Hummer. They also have a large selection of certified and high quality pre-owned vehicles. I would definitely recommend contacting Ray next time you are looking for a quality new or used vehicle.
Des Moines Marathon
Tell your running friends to look for Compass Chiropractic at the Des Moines Marathon Expo on Friday October 16 and Saturday October 17. We’ll be providing free spinal health checks and Active Release Techniques demos.
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

Massage and ART Compared
Community Pages
UrbandaleWaukeeWindsor HeightsWest Des MoinesGrimesAdelJohnstonNorwalkBeaverdale

Des Moines Chiropractic Newsletter September

Compass Chiropractic September, 2009 E-Newsletter

Susan G. Komen Rally for the Cure Fundraiser – through October 31, 2009

Through October 31, we'll be doing a fundraiser for Susan G. Komen. During the fundraiser any new patient who donates $50 or more to Susan G. Komen Race for the Cure will receive a complementary first visit (exam, any needed spinal X-rays, and table massage up to $300 value). Help us spread the word on this great opportunity for Susan G. Komen for the Cure and people putting up with problems we have the solution for.

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

Join Team Compass Chiropractic for the Race for the Cure – Receive a Complimentary Visit

Join Team Compass Chiropractic for the Race for the Cure on October 24! In gratitude, established patients will receive a complimentary treatment (adjustment, Active Release Techniques, muscle stim, and/or mechanical table massage) during the week of October 19 -23.

Register for Team Compass Chiropractic (Team 1874) by October 8 and call to schedule your appointment. Additionally, you'll receive a Compass Chiropractic t-shirt!

Vote for George

Juice Magazine has started their annual Cutest Pet Contest. Please take a minute to vote for my dog, George! Thanks!

A Story of Exceeded Expectations

July 11, 2009

Hi Dr. Krohse,

I just want you to know that my knee is 85% better since my last visit. I stretch every morning before I get up and do some of the massages that you did on my knee when if gets tired. I can walk, bend and climb up and down steps and hills, even very steep ones, without pain. Thank you so much from saving me from having surgery!

With warmest regards,
L. Walters

Condition of the Month – Sciatica

Sciatica is defined as pain that radiates from the lower back into the buttocks and down the back of one or both legs, caused by the irritation of the sciatic nerves, the largest nerves of the body. It usually begins as an acute pain in the lower back and then radiates down the back of either or both legs. There are 5 pairs of nerves that exit the spine in the lower back. These nerves make up what we know as the sciatic nerves. If the vertebrae or bones in the lower back are misaligned or out of place; or the disc between the vertebrae are swollen, bulged or herniated, the result is pressure on those nearby nerves. This can cause tremendous pain and normal daily activities become almost impossible.

Chiropractic care works on correcting misaligned or out of place vertebrae and can remove the pressure placed on the sciatic nerve, reducing pain and improving flexibility and function. Active Release Techniques specialized massage loosens and relaxes problem muscles in the hip region that can pinch the sciatic nerve. All patients are guided in implementing a home exercise program to stabilize their spine. To see if our care may be able to help you, call (515) 309-1217 today for a complimentary consultation.

Dr. Krohse's Tips and Links

Sleep Number by Select Comfort

In the past when patients asked me what kind of bed I recommended, my answer was, "one you can return." I went on to explain that there is no perfect bed for everyone and that I'd make sure that you could return this relatively large purchase in case it didn't work out once you had a couple nights to sleep on it. Other than that, I didn't really feel able to give patients much direction other than to try out a few beds.

Recently Steve at The Sleep Number by Select Comfort Store in Valley West Mall allowed me to do a couple spinal health screenings at their store. I have to share that I will now definitely recommend that patients at least start their bed shopping at Select Comfort. I talked with a lot of owners of the beds and heard so many share that it was the "best investment they'd made." Multiple people shared that they had more than one Sleep Number bed in their house, or that they had one at their vacation house as well. Further, the beds at Select Comfort do come with a 30 day guarantee, which means they meet my only previous qualification.

Steve said I could extend a special offer to my patients. Bring in a printed copy of this email to the store and receive a t-shirt or water bottle. Talk with Steve, Terry, or Betty. The store is in the lower level of Valley West Mall next to JC Penney's and the Verizon Store.

Wiggling Their Toes at the Shoe Giants

This interesting New York Times article discusses whether running shoes have truly been a benefit to the runners of the world. It mentions ChiRunning as well as Pose Method running techniques which I've been recommending to any runners dealing with injuries. It also mentions the book "Born to Run" which has received rave reviews on Amazon.com. I'm on the waiting list to get the audiobook from the Clive Library WILBOR audiobook site.

One Injured Hamstring, a String of Treatments

This article highlights conventional options for treating an injured hamstring. I'm honestly amazed that the author did not come across Active Release Techniques as he researched the article. Most people who consult online running forums learn that it is considered the gold standard treatment for hamstring problems. It definitely seems preferred to having your own blood injected into the injury!
http://www.mediterrasian.com/

New patients always receive a couple recommendations on how proper nutrition can support their body in healing their injury. I have been recommending the Mediterranean Diet as the most beneficial diet for long term health and optimal healing. A patient shared this link with me and I must say it is a great starting point for those interested in implementing elements of the healthy Mediterranean and Asian diets into their lifestyle.
1-800-GOOG411

Did you know Google offers a free 411 service. When you're stuck in another city and your back "goes out" just call 1-800-GOOG411 and it'll help you find the closest chiropractors – all for free. After putting this in my phone, I've used it more than I would have thought.

Become a fan of Compass Chiropractic on Facebook!

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


Massage and ART Compared
Community Pages
UrbandaleWaukeeWindsor HeightsWest Des MoinesGrimesAdelJohnstonNorwalkBeaverdale

West Des Moines Chiropractic Newsletter August

Compass Chiropractic August, 2009 E-Newsletter

Thank you!

With the generous contributions of new and established patients, Compass Chiropractic raised $1,700 for Special Olympics Iowa! Thank you for sharing about Compass Chiropractic with your friends and family members during our fundraiser for Special Olympics.

Susan G. Komen Race for the Cure Fundraiser – August 1 through October 31, 2009

Through October 31, we’ll be doing a fundraiser for Susan G. Komen. During the fundraiser any new patient who donates $50 or more to Susan G. Komen Race for the Cure will receive a complementary first visit (exam, any needed spinal X-rays, and table massage up to $300 value). Help us spread the word on this great opportunity for Susan G. Komen and people putting up with problems we have the solution for.

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

A Story of Exceeded Expectations

I went to Dr. Krohse when I saw that he performs ART, after I had read about ART. I thought that treatment might help me. I have been dealing with plantar fasciitis since 2004. I am a former collegiate distance runner and try to still enjoy running. It is hard to enjoy the great sport of running when you have something hurting you each step. I had tried acupuncture, physical therapy, shoe inserts, and cortisone shots. So, you could say I’ve tried about everything to get healthy.

Dr. Krohse did a thorough job of evaluating my posture and my feet. After each treatment, I felt my feet getting better. After two weeks of treatment, I was running pain free for the first time in 5 years. I know at times the scar tissue will build up and it will be painful but I know Dr. Krohse will be able to use his techniques with ART to get me back running. I would recommend ART to my athletes that I train and to any athlete who has pain that would benefit from this treatment.

Josh Maxwell - Waukee Head Boys’ Cross Country Coach

Register Article

Compass Chiropractic was spotlighted in the article, “Compass Chiropractic Points to Health in Clive,” in the West Des Moines Register. They released a special edition focused on businesses making a positive impact on the community. We are honored and appreciative that Compass Chiropractic was nominated to be featured.

Running Times Article

“The Healing ARTs, Active Release Techniques Make Me Hurt So Good” is in the September issue of Running Times. Read about Tamara Rice Lave’s positive experiences with Active Release Techniques.

“When I arrived at Dan’s office, I was pessimistic, to say the least. After spending thousands of dollars trying to heal my Achilles, I did not think that anyone or anything could help me. But after one session with Dan’s magic hands, my injury had noticeably improved. It turned out that it wasn’t my Achilles that was causing the flare-ups, but my Achilles bursa and my flexor hallucis longus (big toe muscle). Dan treated those, and I was able to run without any pain.”

Business Lunch & Learns – Score Lunch for You and Your Coworkers!

Compass Chiropractic is thrilled to assist local employers in their goal of providing a healthy, pain-free, and injury-free workplace for their valued employees. We offer complementary on-site presentations taught by Dr. David Krohse and provide breakfast or lunch when appropriate. Presentations provide education on common causes of pain at work, as well as the most effective exercises to reduce pain caused by your work environment.

The HR Director at our most recent Lunch & Learn shared with us that the “lunch & learn was well attended and positively received by employees. Our staff appreciated both the delicious lunch from The Gateway Market as well as Dr. Krohse’s presentation materials. I would highly recommend hosting a lunch & learn presented by Compass Chiropractic.”

Contact Calli at (515) 309-1217 or compassca@gmail.com to arrange a time for your complementary on-site lunch or brunch and learn, view feedback received from past lunch & learns, or put us in contact with the appropriate person within your company.

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