Strava Activities

Exercising to Lose Weight is Stupid - Original Post and Apology

A couple days ago I sent out the invitation to my upcoming paleo/lower carb talk below.  I offended some with the subject and content, so wrote the apology and explanation below.  I was asked by a local athlete to put this on my blog so here it is.  Hope to see some of you at the talk.

 

From: David <davidkrohse@yahoo.com>
To: dsmtri@yahoogroups.com
Sent: Saturday, September 8, 2012 7:28 PM
Subject: [DSMTri] Exercising to lose weight is stupid, ineffective, and painful!

 

 

Exercising to lose weight is stupid, ineffective, and painful!  Learn how to easily lose weight and then enjoy exercise instead!

Whether your goal is to look better or get a PR in your upcoming race, you probably think of exercise as your main tool to cut weight.  Unfortunately, for so many people this just doesn't work!  Attempts lead to failure, injuries, frustration, and even self loathing as your miles don't pay off with a better body or faster times.

You are not alone!  More exercise is simply not the key.  Don't believe me?  Go watch an Ironman Triathlon like I did and you'll see that nearly a third of the athletes, who have been training about 20 hours per week for many months are either overweight or "skinny-flabby," a look you'll instantly recognize when you see it.

You'll laugh out loud as the "Aha" moments come fast and furious when you attend Dr. David Krohse's presentation Why We Get Fat & Sick & What To Do About It - A Free Discussion of How and Why a Paleo, Lower Carbohydrate Diet Can Improve Your Physique, Health, Athletic Performance, and Life

I promise, this is not a sales pitch!

At 6:00 pm on Tuesday, September 25 Compass Chiropractic will host a presentation by Dr. David Krohse on the benefits of paleo and lower carbohydrate diets.  With fascinating examples, he'll show how the SAD diet (Standard American Diet) has sent America on a trajectory toward epidemic rates of obesity and chronic, deadly diseases such as diabetes, heart disease, and cancer.  He'll then explain how you can simply and efficiently achieve improved health and ideal body weight without having to cut calories or exercise excessively.  Suggested RSVP to 515-309-1217 or compasschiro@gmail.com. Free (donations to our Special Olympics Softball Fundraiser welcome).

Apology

I'm sorry if I offended you.  I'll admit I knew I might step on a couple toes with that subject line where I said that exercising to lose weight was stupid.  However, I was hoping that the subject would compel people to read the info and see that I love exercise and want all of you to enjoy it as fast as you want, looking how you want, feeling great, and without any injuries.  I want you to get to those results as efficiently and effectively as possible.

I wrote the subject line and have created the presentation that I wish someone would have shared with me in February, 1998.  Why 1998 you ask?  Well that's the last time that I was able to out-exercise the Standard American Athletes Diet.  I had just finished a successful state swim meet and the 10,000 yards a day of swimming leading up to it had let me eat anything I wanted and still be lean and fast.  Fast forward to the end of 2009 and I had spent twelve years feeling all the emotions I mentioned below as I told myself, "some day life will slow down enough and I'll exercise enough to get down to my racing weight."

January 1st, 2010 I started applying the nutrition concepts I'll be discussing and dropped 25 pounds and went from a 34" waist to a 30" waist in two months.  I went from a mid-pack runner and triathlete to getting top five and ten finishes.  Google-stalk my athlinks.com profile and you'll see that I raced like a different person from 2010 on.  Some of the improvement was due to improved running form (free workshop on that Sept 19 at my office at 6 pm or head to Coach Loran Storts/Ironworks Free Natural Running Clinic Sept 22 at Lululemon) but a lot of it was a direct result of decreased body fat.

My weight loss gives a good example of how exercise is not the key for many people to lose weight efficiently. Many diets say that losing weight is simply a matter of calories eaten vs calories burned.  Those diets will tell you that a 3,500 calorie deficit is needed to lose a pound of fat.  Running burns about 100 calories per mile.  I would have had to create an 87,500 calorie deficit by running 875 miles or cycling 1,900 miles in that two month period while not increasing my eating at all to drop those 25 pounds.  How hopeless does that sound? 

Instead I ate differently and always ate until I felt full.  I wasn't hungry.  I exercised just a bit.  The body fat just disappeared.  I'm not going to lie, it was awesome.  However, it definitely was not just "calories in vs. calories out."

So now I'm excited to share what got those results because it really changed my life for the better.  I've maintained that weight loss since and feel great.  I'm running, biking, and even swimming faster than ever.

I wanted people to know that I'm not going to try to sell them products.  Mostly I'll be recommending that you buy the specific books that will get you to your goal the quickest by great authors, like Joe Friel who wrote the Triathlete's Training Bible and the Paleo Diet for Athletes.

Again I'm sorry if I offended you, but I hope you'll consider taking advantage of this learning opportunity rather than ruling it out simply because an attempt at an intriguing subject line failed.

Thanks!
David

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Des Moines Chiropractic Newsletter - August

Compass Chiropractic August, 2012 E-Newsletter

Hit a Home Run for Special Olympics at our Patient Appreciation Day on Tuesday, August 14!

We appreciate you!

On Tuesday, August 14 donate $17 or more to our Special Olympics Softball Fund (described below) & receive a free treatment (10 min with Dr. Krohse & muscle stim)!  We’ll have a party going on all day so bring your friends, family, or coworkers to get some treats and enjoy the festivities (our office has a beach theme all month)!

During August, new patients can donate $17 or more and receive a free initial workup (exam & X-Rays)!

New patients and their referrers entered into a drawing for a new iPad!

Learn more at chirodm.com & call 515.309.1217 to reserve your appointment today!

Special Olympics Softball Fundraiser!

Through September, our office will be raising money to support the Iowa Special Olympics Softball team, The Panthers, as they travel to the National Special Olympics Softball Tournamanent in Oklahoma City September 21-23.

The Panthers hail from The Village Northwest Unlimited community in Sheldon, Iowa.  They have won the state title in their division the past three years.  They will compete in a division with 16 teams from other states and Canada.  The twelve players and their support will leave Iowa on September 18 and return on September 25.

A goal has been set to raise at least $2,000 to go toward the Panther’s trip. Any new patient who donates $50 or more to Special Olympics 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!

Pain-Free & Efficient Running Workshop

At 6:00 pm on Tuesday, August 28 Compass Chiropractic will host a free Pain-Free & Efficient Running Workshop. The concepts and techniques of low impact running styles will be introduced. A workshop will follow where participants will practice drills to integrate these concepts into their running. The session will end with video and slow motion review of participants running form. Participants should arrive in clothes and shoes suitable to run in. Suggested RSVP to 515-309-1217 or compasschiro@gmail.com. Free (donations to our Special Olympics Softball Fundraiser welcome).

Check the testimonial below!

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

 New Product – Natural Calm

Since opening my office, Natural Calm has probably been the nutritional product that I’ve recommended the most.  While Campbell’s Nutrition and Great Earth Vitamins have been great at helping my patients get this product locally, those stores can sometimes be out of the way so I’ve started carrying it at Compass Chiropractic.  Already many patients have reported excitement about the improvement in a variety of symptoms after beginning to use Natural Calm.

Natural Calm is a magnesium supplement that helps to calm the body.  A simple explanation of the need for magnesium is that your body basically needs a balance of calcium and magnesium to function properly.  Calcium excites the body and makes muscles more tense.  Magnesium opposes that by allowing muscles to relax.  If you are deficient in magnesium, your body will be more tense and stressed than it should be.

Though many supplements provide a list of symptoms they help, I can honestly share that I have had patients report RAPID improvement in this entire list of symptoms after starting taking Natural Calm.

• Stress
• Fatigue & Low Energy
• Inability to Sleep
• Muscle Tension, Spasms & Cramps
• Anxiousness and Nervousness
• Irritability
• Headaches
• Weakness
• PMS and Hormonal Imbalances
• Weakening Bones
• Abnormal Heart Rhythm
• Calcification of Organs

Additionally, magnesium has a natural laxative effect and many find it beneficial to keep them more regular.

Check the Amazon reviews to see Natural Calm users’ feedback on their experiences.

Jeanne Recommends Cilantro-Lime Shrimp Fajitas!

My daughter Sarah, who is home from college for the summer, discovered this recipe on line and made it for our family one night. It is so easy plus it was light and refreshing on a very hot summer evening!  It’s now a new family favorite!! Enjoy : )

Cilantro-Lime Shrimp Fajitas
Ingredients:

1 sweet onion, halved & sliced
2 sliced multicolor bell peppers
1 TBSP oil
1 tsp ground Cumin
2 tsp minced garlic
2 tsp sugar
8 oz precooked frozen shrimp, thawed
3 Tbsp chopped fresh cilantro
2 whole limes, juiced
4 flour tortillas

Directions:

Saute onions & peppers in oil with cumin, garlic & sugar for 6-8 minutes.
Toss thawed shrimp, cilantro & lime juice with hot vegetables.
Fill warm tortilla with mixture.
Serve with: shredded Colby jack cheese, guacamole, sour cream  &/or salsa.

Sandy recommends The Iowa State Fair

 

August means it's Iowa State Fair time.  Yes....I'm one of those people who look forward to checking out the food every year at the Iowa State Fair.  So -- in anticipation of this year's fair (August 9-19), I went in search of what's being served by the nearly 200 food vendors.

For a listing of all 57 "foods on a stick":  http://www.iowastatefair.org/fair-attractions/food/on-a-stick/

Looking for food bargains of $2 or less?  http://www.iowastatefair.org/fair-attractions/food/value-priced-items/

Want to know where to find healthier food items?  http://www.iowastatefair.org/fair-attractions/food/healthy-choices/

What's new in food at this year's fair?  http://www.iowastatefair.org/fair-attractions/food/  (I liked the sound of the chocolate covered chocolate chip cannolis available at the Pioneer Livestock Pavilion).

For a complete Iowa State Fair food directory listing:  http://www.iowastatefair.org/fair-attractions/food/directory/

While perusing the Fair's web site, I learned that from 6-9 a.m. on opening day, fairgoers can take advantage of free admission with a coupon from the Iowa State Fair special section of the August 5 Des Moines Sunday Register or from the full-page Hy-Vee ad in the Wednesday, August 8 Des Moines Register.

Dr. Krohse Recommends Saving a Life – Dr. Bernstein’s Diabetes Solution

It’s no secret that our country is in the throes of an obesity and diabetes epidemic.  The most recent statistics from the Centers for Disease Control & Prevention list diabetes itself as the seventh most common cause of death.  When you learn how diabetes goes hand in hand with or is a direct cause of other top killers such as heart disease and kidney disease you quickly see how devastating this problem is.  Further, the complications of poorly controlled diabetes are truly frightening in their ability to KILL quality of life.  Arm and leg nerve problems such as numbness and tingling can progress to loss of function and even foot amputation in diabetics.   Eye problems such as diabetic retinopathy can lead to blindness.  If diabetes causes kidney disease a patient is never again free from the dialysis clinic… three times a week!

If you know someone who has diabetes, or has been warned that they are pre-diabetic you truly might save their life by recommending the book Dr. Bernstein’s Diabetes Solution.  I learned about this book on a podcast by my fitness hero, Ben Greenfield.  After recommending it to a number of patients and friends without reading it, I decided that I had better sit down and read it myself.  Now that I’ve had a chance to evaluate it, I can give it my highest recommendation.

You might be thinking, “Can my friend or family member just get this information from their primary care doctor?”  Unfortunately, the answer is “no.”  Dr. Bernstein explains that our health care system is overburdened and does an inadequate job of helping patients understand this condition and how to help themselves.  He explains that current recommendations by the American Diabetes Association lead to wild swings in blood sugar, which cause damage to most every body system over time.   In this book, he provides the understanding of the problem and a clear, though not necessarily easy, plan to control and solve diabetes.  Don’t take my word for it though.  Take some time to read the Amazon reviews to see the amazing improvements in health that were possible when diabetic patients took the time to understand their problem and chose the plan to solve it.  Save a life by sharing this book with your friends and family (make sure to get the latest, most up-to-date version).

&

Strava for Runners and Cyclists!

Spice up your cycling or running training with the stunningly fun app/website Strava.  Strava provides its users with an unlimited number of virtual races in their area to race or train on.

At first glance, Strava works similar to other ride and run tracking programs like RunKeeper, Nike+, MapMyRun, or Endomondo.  You start the app at the start of your run or ride and it keeps track of your data such as speed, distance, and pace.  At the end of the run or ride, you can pull up a detailed map of where you went along with all your stats.  The fun of Strava comes with the virtual races called “Segments” within the app.  If your run or ride takes you through a section of trail or road that has been turned into a segment, Strava will take your information and place you on a leaderboard showing every user who has run or ridden through that section of trail or road.  If you are the fastest cyclist, you get the title of the “King of the Mountain” while running fastest gives you the “Course Record”.  All of the segments are user created, so if you don’t see any in your neighborhood simply go for a run or ride and create your own segment.  Strava will even look into the past to see if any users have been through that section of road or trail.

Interestingly, Strava is currently much more popular with cyclists than runners.  I created a segment on the Trestle to Trestle Trail connecting Des Moines to Johnston between MLK and Lower Beaver and saw the leaderboard become populated with over 50 different riders who had cycled through that section of trail with Strava.  However, the running segment around Gray’s Lake currently has less than 10 runners on the leaderboard.

Strava can be a blast for both cyclists and runners so I recommend you get the app or sign up online today.  Just don’t ruin your marathon training program by going out and trying to beat my pace at Gray’s Lake.  Also, you should know that this app can be addictive and lead to foolish behavior.  Many of the segments cross roads and it can be tempting to throw caution to the wind as you try to become King of the Mountain.  However, last I checked cyclists are rarely the winner in car-bike collisions.  As this story about a cyclist dying while trying to be the fastest Strava racer down a hill in San Francisco illustrates, each athlete needs to take responsibility for their safety while using Strava.

Spotlight on Team Compass Chiropractic Athlete: Joseph Aulwes

Joe is enjoying a successful season with a recent 49th place finish in the highly competitive Bix in Davenport in 37:57.  He won the Four Seasons Fest 8K in Polk City in 26:36.  Joe reflected, "This year I wanted to break the course record in the 8k (it's a very hilly course). Fortunately I felt a lot stronger than last week at Midnight Madness. "

Sport: Distance Running

Affiliation: Runablaze Iowa

Day Job: Web Developer

As a computer geek and a competitive runner, I sit in front of a computer for hours at a time and things tighten up after a run and get out of balance. Dr. Krohse helps me focus on preventative exercises, regular ART treatments to make sure muscles are working properly and chiropractic care to help lower back discomfort. I recommend Compass Chiropractic to my family, friends and anyone who is looking for a more well-rounded approach to chiropractic care.

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

Des Moines Chiropractic Newsletter - July

Compass Chiropractic July, 2012 E-Newsletter

Hit a Home Run for Special Olympics Softball!

Through September, our office will be raising money to support the Iowa Special Olympics Softball team, The Panthers, as they travel to the National Special Olympics Softball Tournamanent in Oklahoma City September 21-23.

The Panthers hail from The Village Northwest Unlimited community in Sheldon, Iowa.  They have won the state title in their division the past three years.  They will compete in a division with 16 teams from other states and Canada.  The twelve players and their support will leave Iowa on September 18 and return on September 25.

A goal has been set to raise at least $2,000 to go toward the Panther’s trip. Any new patient who donates $50 or more to Special Olympics 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!

Thank you for Supporting Cruise the Cornfields for MS

Generous donations from patients helped us raise over $900 for the MS Society through their Cruise the Cornfields Fundraiser.  Dr. Krohse and two members of Team Compass Chiropractic took part in the event and highly recommend it to all cyclists.

Steve completed the Run to Cure Cancer!

Congratulations to Steve Cannon, who completed his circumnavigation of Lake Michigan by foot.  In the process he raised over $30,000 for the Livestrong organization.  With contributions from Compass Chiropractic patients, we raised $1,100 for the Run to Cure Cancer.  The run raised awareness, money and HOPE for The Lance Armstrong Foundation and all those fighting cancer. 

New Product – Vega One

 We now carry Vega One by Sequel Naturals.  This product was designed to fill in the nutritional gaps of active vegans.  However, the nutritional profile of this product makes it a great addition to the diet of anyone who wants to live a healthy, active lifestyle.  In the context of a healthy diet, you might find that it takes the place of a number of other supplements and products including a daily multivitamin, greens supplement, fish oil supplement, protein shake mix, probiotic supplement, digestive enzyme supplement, and fiber supplement. We’ll keep the amazing-tasting vanilla chai flavor in stock and can order other flavors on request.  Ask us for a sample of Vega One next time you stop in.

Jeanne Recommends The Ultimate Twinkie Cake!

•             Prep Time: 10 mins
•             Total Time: 40 mins
•             Servings: 15-18

"This is an Excellent cake for hot summer weather! Your kids will love it! It is also works great for parties. Enjoy!"

Ingredients
·                     1 box yellow cake mix
·                     1 1/3 cups water
·                     1/3 cup vegetable oil
·                     3 large eggs

Filling
·                     5 tablespoons flour
·                     1 cup sugar
·                     2 teaspoons vanilla
·                     1 cup water
·                     1/2 cup shortening
·                     1/2 cup margarine

Directions
1.            I listed the ingredients from a Duncan Hines cake mix, so you will need to follow the directions on which ever cake mix you use.
2.            Mix well, pour batter into wax paper lined 9x13 pan. Bake, let cool in the freezer, and remove from pan. Slice lengthwise with thread or knife. Works best if the cake is about ½ frozen. I make the filling while the cakes are cooking/cooling.
3.            Filling directions: Combine flour and water, cook until thick, cool in refrigerator, combine sugar, margarine, shortening and vanilla. Beat until thick and fluffy. Add cooled mixture; Beat again until fluffy and spread filling between layers. If it looks curdled, you need to beat it a little longer. Spread filling between layers and replace top half of the cake with the “yellow” side up.
4.            You can refrigerate it (that’s the way I like them) but it is fine left out on the counter for a day or so.
5.            I cut the cake lengthwise into 3 sections and then cut make either 5 or 6 crosswise cuts so that they turn out to be the general shape and size of a real Twinkie.

Sandy Recommends Jazz in July

I love the month of July as it brings a month filled with many wonderful free outdoor jazz concerts.  Grab your lawn chair, a beverage and visit one (or several) of the many free evening concerts as the Des Moines Metro Arts celebrates its 30th year of Jazz in July.  In addition to the extraordinary jazz music in and around a variety of locations across the greater Des Moines area, you'll also find food vendors, visual artists and activities for children.  For more information and a listing of free concerts throughout July, please follow this link.

&

Whole Foods

Finally.......central Iowa is getting a Whole Foods Market.  My niece introduced me to Whole Foods while visiting her in Pittsburgh several years ago.  Last year, when I chaperoned a high school band trip, we found and patronized Whole Foods in downtown Manhattan, NY.  Whole Foods emphasizes quality organic and natural foods, free of artificial ingredients and hydrogenated fats.  They also line up local vendors to help supply their stores.  In addition to selling wonderful, fresh produce, you'll fine excellent prepared dishes which you can purchase to-go, salad bars laden with both hot and cold items, pizza and fresh meats and seafood, supplements, a variety of beverages, snacks and pantry staples and many other items.  The Whole Foods Market will open July 18 and is located at the corner of 42nd Street and University in West Des Moines (just west of Best Buy).  Watch for me -- I'll be there on opening day purchasing some of their wonderful baked goods!

Peter Recommends Snicker Salad

For the hot month of July, I would like to recommend trying Snicker salad. Instead of eating a large cup of ice cream, try this dessert alternative and save a few calories at the same time. Instead of using whipped cream, I would use low fat cool whip to save on the calories and without any loss of great taste. Apples are also to your liking, but granny smith apples are the ones that my wife and I use.
Ingredients as follows:

1 package (3.4 ounces) instant vanilla pudding mix
1 carton (8 ounces) frozen whipped topping, thawed
4 large apples
4 Snickers candy bars

 Directions:  In a large bowl, prepare the vanilla pudding and then set in refrigerator to chill while preparing apples and Snickers pieces. On a cutting board, slice apples into ¼ inch chunks, or larger, depending on preference. Repeat for Snickers pieces as well.  Once all apples and Snickers are cut and ready, fold in whipped topping first, then apples and Snickers pieces. You can serve immediately, but I would chill it for at least an hour then serve.

Dr. Krohse Recommends Cheating…

Most people striving to lose weight or maintain ideal weight agree that sustainability is the major hurdle. "I can be good for a week, but once I fall off the tracks this train is derailing big time!" In January of 2010 I started the Standard Process Purification Program.  I dropped 15 pounds during the 21 day program (learn more about my experience here).  During the next 5 weeks after that I dropped another 10 pounds.  Since that time I've maintained at least a 25 pound decrease through a 60-80 percent "Paleo" diet (learn more from this book) with a focus veggies and fruit, lean meats, and low glycemic index "stick-to-the-ribs" foods such as eggs, high protein dairy, and healthy fats.  This diet has eliminated serious environmental allergies and helped me stay lean enough to be competitive in my running.  However life still comes at me with an incredible smorgasbord of temptations trying to derail me from my goals.  For that reason, I've spent considerable time considering optimal ways to "cheat" and make my healthy diet sustainable while still enjoying life's culinary pleasures.

Most diets in which people have long-term success have some form of acceptable cheating built into their plan.  Farrell's has it's fun day.  Tim Ferris' book the Four Hour Body recommends what he calls the Slow Carb Diet.  Built into it is one cheat day each week.  Even Weight Watchers allows you to "cheat" to some extent as long as you keep it within your points.  While these methods of cheating may be good for some, I have found they didn't work for me.  Weight Watchers points tracking sounds like too much work, and cheat days tend to turn into cheat weeks.  When cheat weeks turn into cheat months I'm in trouble.

Lately I've been having fun experimenting with a different cheat system I came up with.  I'll call it the "Cheat Envelope". The concept came to me while listening to Dave Ramsey Show podcasts.  For those not familiar with Dave, he's a personal finance guru who "gives the financial advice your grandmother would give, except he keeps his teeth in." His radio shows and podcasts are exceptionally entertaining and educational.  Every person should read his book the Total Money Makeover!  If a person is having trouble controlling some category of spending in their budget, Dave recommends that they use his envelope system.  They take the budgeted CASH for a category such as "dining out" and place it in an envelope.  They are only allowed to use that cash for that category.  If the envelope is empty on the 15th they don't get to eat out till the next month.  The physical act of having to pay with cash helps Dave Ramsey's fans stick to their budgets in a way that wouldn't be possible if they were paying with a debit or credit card.

The same concept can be applied to your cheat foods.  Personally, my Cheat Envelope has been stocked with $20 to be spent on ice cream, candy, and fast food eaten when I'm by myself.  I don't keep these foods stocked in my home or at the office so I simply keep the envelope in my car.   I don't regard social dining as my problem eating so that falls outside the envelope.   I've found my Cheat Envelope quite beneficial to help me make better decisions throughout the month (especially during ice cream season).

Give Cheat Envelopes a try and let me know if it works for you!

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
 

Des Moines Chiropractic Newsletter - June

Compass Chiropractic June, 2012 E-Newsletter

MS Society Cruise the Cornfields Fundraiser

Our office will be raising money for the MS Society through the end of June. We chose to raise money to support MS research and patients because family members of our past staff have had MS. Also, we provide care for patients who are dealing with this and have seen how devastating it can be.

A goal has been set to raise at least $1,500 to go toward the MS Society. Any new patient who donates $50 or more to the Dr. Krohse’s Cruise the Cornfields fund will receive a complementary first visit (exam, any needed spinal X-rays, and table massage up to $300 value).

Additionally, we would love to have friends and patients of Compass Chiropractic join us on the Cruise the Cornfields ride on June 23-24. Contact Dr. Krohse if you’re interested in more info on joining our team.

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

Follow Steve's Progress in the Run to Cure Cancer!

With contributions from Compass Chiropractic patients, we raised $1,100 for the Run to Cure Cancer.  Follow Steve’s progress as he circumnavigates lake Michigan by foot!

 

In 2012 local ultra-runner and new Team Compass Chiropractic member Steve Cannon will again Run To Cure Cancer.  The run will raise awareness, money and HOPE for The Lance Armstrong Foundation and all those fighting cancer.  Last year, Steve ran 11 consecutive marathons to cross Iowa by foot.  This year, Steve is attempting to be the first person to RUN around Lake Michigan. Take time to learn more at his site, get involved, and then share it with everyone!!

Jeanne Recommends "Jeanne's Rhubarb Cake"

Cake Ingredients:
2 Tab butter, softened
1 cup sugar
1 egg
2 cups flour
1 tsp baking powder
½ tsp soda
½ tsp salt
1 cup buttermilk
2 cups rhubarb, chopped  ½ pieces

Cake Directions:
Cream the butter and sugar together.  Beat in the egg.  Combine the dry ingredients in a small bowl and add ½ to the creamed mixture, stirring until just moistened.  Mix in Buttermilk.  Add the other ½ of flour mixture.  Gently  fold in the rhubarb pieces.  Pour batter into greased 9” square pan.

Topping Ingredients/Directions:
 ¼ cup flour
¼ cup sugar
2 Tab. Butter melted
Mix together with a fork and sprinkle evenly over the batter.
Bake at 350 for 40-45 mins.  Cool

Vanilla Cream Sauce Ingredients/Directions:
Melt  ½ cup butter in a small saucepan.
Add ¾ cup sugar and ½ cup evaporated milk.
Bring to a boil. Cook & stir 2-3 minutes or until thickened.
Remove from heat and stir in 1 tsp vanilla.
Serve warm over the cooled cake.

Options:  substitute ½ cup chopped strawberries for ½ rhubarb.  Buttermilk is sold in powder form now so you can have it on hand all the time!

Sandy Recommends Trader Joe's Sweet Potato Chips

For those times when I get the munchies, I recommend the Ridge Cut Sweet Potato Chips from Trader Joe's.  They satisfy my craving for sweet, salty and crunchy all in one snack.  Nutritionally, they've got a little bit of fiber and protein and carry a lower sodium content than classic potato chips.  In the summer, they go nicely with grilled burgers or hot dogs -- or as is the case at my house -- they're great all by themselves -- straight out of the bag!

Peter Recommends Potato Gnocchi

For the month of June I would have to recommend you try potato gnocchi. Potato gnocchi is a type of pasta that is dumpling in shape and typically solid. I had to pleasure of enjoying gnocchi for the first time at an Italian restaurant in Clearwater, FL. Luckily you do not have to travel 1200 miles to get a delicious taste of this pasta, because I found pre-made gnocchi at the grocery store over the weekend. The brand I would recommend getting is DaVinci. Pre-made gnocchi can be bought frozen, vacuum sealed, or dehydrated. The DaVinci brand vacuum seals their product for great freshness, and cooks in under 4 minutes in rapid boiling water then a quick toss in the sauce of choice. The pasta sauce that goes great with it, is a traditional basil pesto sauce, I used the brand Classico from Hy-Vee. The preparation time all together is under 5 minutes, so this is a great quick and delicious way to enjoy great Italian cuisine at home! I attached images of the exact products I use whenever I prepare this meal.

Dr. Krohse Recommends Ben & Jerry's Creme Brulee Ice Cream

I try not to eat ice cream all the time...  but some weeks I fail.  Friends know that I try to eat 60-80 percent paleo style which has leaned me down, gotten rid of severe environmental allergies, and enabled me to run much faster.  However, I have to admit that a significant percentage of the "non-paleo" eating is made up of ice cream.

When I need an ice cream fix, the most decadent treat I reach for is Creme Brulee by Ben & Jerry's.  When I was first introduced to this flavor, I remember being very skeptical.  The couple times I had tried the caramelized dessert at restaurants I hadn't been overly impressed.  Further, in my opinion ice cream without chocolate is a bit like Forrest Gump without Jenny or peas without carrots.  This flavor lacked that marvelous combination.  My first spoonful made me a believer, and I've been hooked ever since.

The base of this flavor is an incredibly smooth and sweet custard ice cream.  My mouth is watering as I write this, and it's 7:30 in the morning!  Liberally swirled throughout are rich veins of crunchy caramelized sugar.  The combination creates a taste and texture explosion that will have you saying "Oooh" and "Aaah" like you're at the Yankee Doodle Pops!

To find this sweet treat around Des Moines, your best bet is Super Target, though I have occasionally seen it at my main grocery store, West Lakes HyVee.

P.S. Don't settle for Haagen Dazs' Creme Brulee Flavor.  It is no match for B&J's!

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

Des Moines Chiropractic Newsletter - May 2012

Compass Chiropractic May, 2012 E-Newsletter

MS Society Cruise the Cornfields Fundraiser

Our office will be raising money for the MS Society for the next three months. We chose to raise money to support MS research and patients because family members of our staff have had MS. Also, we provide care for patients who are dealing with this and have seen how devastating it can be.

A goal has been set to raise at least $1,500 to go toward the MS Society. Any new patient who donates $50 or more to the Dr. Krohse’s Cruise the Cornfields fund will receive a complementary first visit (exam, any needed spinal X-rays, and table massage up to $300 value).

Additionally, we would love to have friends and patients of Compass Chiropractic join us on the Cruise the Cornfields ride on June 23-24. Contact Dr. Krohse if you’re interested in more info on joining our team.

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

Thank you for Supporting the Run to Cure Cancer!

With contributions from Compass Chiropractic patients, we raised $1,100 for the Run to Cure Cancer.  Follow Steve’s progress as he starts his run Memorial Day Weekend at the Navy Pier in Chicago, donate to his cause, and share this with your friends!

 

In 2012 local ultra-runner and new Team Compass Chiropractic member Steve Cannon will again Run To Cure Cancer.  The run will raise awareness, money and HOPE for The Lance Armstrong Foundation and all those fighting cancer.  Last year, Steve ran 11 consecutive marathons to cross Iowa by foot.  This year, Steve is attempting to be the first person to RUN around Lake Michigan. Take time to learn more at his site, get involved, and then share it with everyone!!  WHAT YOU DO TODAY CHANGES SOMEONE'S TOMORROW.

Jeanne recommends a FREE LUNCH!!!

Dr. Krohse & I offer a program where we gladly bring lunch into you and all of your coworkers for free!!!  We have a Lunch & Learn presentation that is educational in nature and lasts about 20-25 minutes.  It not only helps teach you how to keep your spine “healthy and happy” at your workplace, but Dr. Krohse also teaches you stretches and exercises to prevent neck and back pain.  As an added bonus we provide lunch from Granite City or Biaggi’s for all who attend.  It’s a win-win opportunity!! Please have the Wellness Committee person or yourself contact:  Jeanne @ 309-1217 to get your date reserved now!  (Tues & Thurs are preferred, but not exclusive) You can also request an info packet to be emailed from Jeanne at: compassca@gmail.com.  I look forward to hearing from you soon!!

Sandy recommends local Farmers’ Markets!

With an early spring and May approaching, it's farmers' market season.  I never met a fruit and veggie stand I didn't like and I could munch on freshly popped kettle corn 24/7.  In the next next few weeks, farmers' markets will be popping up all over Central Iowa and throughout the state.  We are fortunate to have access to some of the very finest locally grown produce.  The following is a list, as I know it, of local Des Moines area farmers' markets:

West Des Moines Locations

Valley Junction**       Thursdays                

West Glen Town Ctr     Wednesdays          

 

Des Moines Locations

Downtown                    Saturdays                   

Drake Area                  Wednesdays             

Beaverdale Area           Tuesdays                 

Pleasant Hill                 Fridays                      

East Side                     Tuesdays                 

Southridge Mall             Mondays                 

 

Other Central Iowa Locations

Waukee**                    Wednesdays              

Johnston                      Tuesdays                  

Ankeny                        Saturdays                  

Adel                             Tuesdays       

**Stop by and say hello at the Compass Chiropractic booth at the Waukee Farmers Market on Wednesdays and the Valley Junction Farmers Market every Thursday evening.

Peter recommends Jazz by Toni Morrison

For the month of May, I would have to recommend reading Jazz by Toni Morrison. Jazz is a fictional novel set in the mid to early twentieth century, and involves individual characters all being tied to the outcome of the story. I had to read this as a part of my Literature class I took this spring and was taught that a novel does not need a Freytags Pyramid to be an exciting novel. Freytags Pyramid is used to describe a novel, where a plot starts off with inciting actions, caps off with a climatic event, then ends with falling actions to an end. In Jazz, Toni Morrison uses a typical jazz composition to structure the book. In a jazz song you have a band with different instruments playing their solo, and telling their own story with their part. Similarly in this novel, you have characters introduced, telling you how they are involved with the story and then ending with all of them coming together. It is a quick and easy read, and if you like jazz music, then you are sure to enjoy this book and understand the underlying narrative of the story.

Dr. Krohse recommends Fitness Sports

Anyone who loves (or even likes) running in Iowa should really head to Fitness Sports, give Steve Bobenhouse a hug, and then buy some shoes.  In my opinion, no other single person has done more for running in Iowa.  Steve and Fitness Sports host the most comprehensive list of Iowa endurance events, organize races, and provide water stops for Saturday morning group training runs.  Their attitude of “supporting the sport” is incredible.  Steve also takes great pride in staffing his amazing store with experts!  He keeps up to date with the running trends and carries the latest and greatest advances in running technology.

Lately, I’ve been reminded of how important it is to shop local.  I love being able to tell a patient who needs a pair of running or walking shoes to head over to Fitness Sports.  I feel confident that the experts there will help them find the right shoes.  However, if Central Iowans don’t actually buy the shoe from the experts, awesome companies like Fitness Sports will struggle.  Please don’t let this happen.  Support your local experts who have provided so many great opportunities for us to do what we love!

&

Tom Laughead and Bike World

Cyclists all over the world know Des Moines as the capital of the “RAGBRAI state”.  Des Moines has an amazing paved trail system and numerous bicycle-friendly restaurant/bars. No Central Iowan should be without a decent bike.  When you need to pick out a bike or upgrade your current trusty steed, my recommended bike expert is Tom Laughead over at Bike World.  Bike World has multiple stores, and their entire team has always provided stellar service.  However, Tom can usually be found at the store on Douglas.  This whole company is great and is also an excellent example of a store that supports the sport. For supporting RAGBRAI teams and providing bikes for the Dream Team, Bike World deserves your support.

Dr. Krohse on the Second Annual Des Moines Tweed Ride

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

Railroad Tunnel Trail to Hoover Dam Run Review - Running Las Vegas

Railroad Tunnel Trail to Hoover Dam Run Review - Running Las Vegas

While in Las Vegas for some continuing education, I needed to get two runs in as a part of my training plan from Run Faster from 5k to Marathon.  My first run took me to the west side of Las Vegas to Red Rock Canyon.  I stayed on the main 13 mile paid loop for the 8 mile out and back run and learned quickly that I was not doing enough hill work back in Des Moines.  The run was shortly before sunset and was beautiful and very challenging.  The first four miles were almost entirely uphill.  The return down was a different type of stress as I tried to coast down without letting my body pound much.

By Sunday, I'd researched other best runs around Las Vegas and decided I should head to the visitor center west of the Hoover Dam.  I hoped to run the Railroad Tunnels Trail but was concerned that it might be too rough to do an intense run on.  In that case I figured I could just hop on the paved River Mountains Loop Trail and run up the west shore of Lake Mead.  However, the Tunnel Trail was finely crushed gravel with just scattered golf ball sized rocks so was fine for my run.  Different online reviews of the trail gave different lengths.  I needed 10 miles total.  I took off and enjoyed the flat trail and great scenery.  Check the linked Runkeeper log to see pictures along the trail.  Ultimately, I made it across the Dam and enjoyed seeing the huge new bridge down river.  I wound my way up the road to the east of the dam and was thrilled to find that I hit 5 miles right at the end of the road.  It's more satisfying when runs have a  sense of completion.  The run back called for moderate intensity during the last 30 minutes and I enjoyed a tailwind that made it more rewarding to crank up the intensity.

I highly recommend a run on the Railroad Tunnels Trail and Hoover Dam on your next visit to Las Vegas!


Compass Chiropractic