Compass Chiropractic February, 2017 E-Newsletter
$60 buy in! Set your own goal! Reach the goal & get at least $60 back!
Share with friends who want to race, ride, or walk thinner and faster!
February 9 – May 11
New participants welcome to join through February 9!
Are you a runner, cyclist, or triathlete who knows you could perform better if you could just reach your ideal race weight? Perhaps you train and race with a goal of slimming down, but find that you have a lot easier time sticking to your training schedule than your diet plan and never reach your goals? Has improved nutrition and exercise gotten you to 60, 80, or even 90% of your ideal weight but you struggle to get rid of that remaining percent?
If any of these describe you, we invite you to join the Race Weight Accountability Challenge starting January 19! RSVP through the Facebook event or by calling 515-309-1217 or by emailing email@example.com
This challenge is designed to give you the motivation, inspiration, and camaraderie to reach your weight loss and endurance sport goals!
– $60 buy in required at the start of the challenge (you get it back if you reach your goal)
– Set your own race weight goal
– Buy in money will be split between all who reach their goal by May 11 – if you reach your goal, you get your $60 back plus the split percentage from those who did not reach their goal. Ideally you just get your $60 because everyone succeeds!
– Weekly weigh in and brief meetings Thursdays at 6:15 – mainly discussion of tips, tricks, successes, and challenges – rare exceptions can be made to stop by our office and weigh in at a different time but attendance at the meetings recommended 🙂
– Private Facebook group is set up where progress (of those who opt in) can be shared weekly
– You set your own diet rules (suggested to be posted to the Facebook group so that you can commit to them and others can learn from them)
– Initial measurements of weight, body fat using Omron, body circumference will be taken with follow up measurements once per month.Take a before and after picture of yourself at home!
– You choose whether to make your initial, goal, and progress weight and measurements private or public within the challenge
– MyFitnessPal diet tracking can be used and shared among the group for added accountability (recommended but not required)
– Optional runs and rides may take place at the conclusion of Thursday meetings
Questions You Might Have:
– How should I eat? Low carb, slow carb, paleo, primal, Whole 30, Nutrisystem, Take Shape for Life, Weight Watchers Online, or the No S Diet… whatever works for you honestly. Different people find different programs attractive and effective. Our goal with this is not to tell you the one right way to eat. It’s to help you stay motivated with what you decide. We want to give you encouragement and accountability to succeed among other athletic-minded people. In fact, we want to be very clear that this is not a medically prescribed weight loss program. You are responsible for using common sense and making sure that if you have any medical considerations you proceed responsibly for your own health. Within that context though, meetings will include time for people to share the foods, recipes, and diets that have helped them reach their goals.
– Why is a chiropractor putting this on? Is there going to be some kind of bait and switch or frequent chiropractic propaganda? Dr. Krohse has achieved relatively high levels of success in mountain biking, running, and triathlon but in his opinion has never reached his ideal race weight. He hopes this program helps him hit his highest level of success this year. If it helps others reach their goal as well what could be better? Additionally, Sheri from Compass Chiropractic is completing a nutrition coaching certification program, and needs to do a number of volunteer hours. Coordinating and facilitating this will help her complete her volunteer requirements. In return for facilitating this free program, we may request that a few people have their diets analyzed by Sheri. Dr. Krohse may give a brief description of the services provided at Compass Chiropractic once or twice through the challenge but other than that the meetings will not be focused on chiropractic or nutritional supplements sold by Compass Chiropractic.
– How much difference can cutting weight make? Cutting extra weight is a powerful way to improve your performance! One of the more common estimates for running is that dropping 10 pounds would improve your mile time by 20 seconds per mile. This would result in an over eight minute improvement in your marathon! In cycling, improving your power to weight ratio is the key to going faster. Dropping extra weight is by far the quickest and cheapest way to do this. Many cyclists spend $2,000 or more to drop three pounds off the weight of their bike when they have an extra three pounds around their body that they could get rid of for free, if they could just stay motivated.
– Can I sign up and skip the meetings? Technically yes, but we would love to form a community of people helping each other succeed. On the weeks you can’t make the meetings, we encourage you to weigh in at home and email or message Sheri your results to keep track of along with the rest of the group.
– What if I don’t actually race? We still invite you to join us. There could be times when we share the athletic goal we hope the weight loss helps us reach and you could just share something like “go on a 50 mile bike ride” or “walk a half marathon” We plan to be welcoming to all who join us. 🙂
– How do I get added to the private Facebook group? If you can’t make a Thursday night meeting, arrange a time to drop off the $60 and get initial measurements and then you’re in and Sheri will add you to the group.
– What’s the format of the meeting? Weigh in or get your initial weight/body fat/waist measurement done, then a brief introduction time and fun topic. This week’s discussion topic will be favorite foods that “stick to the ribs.” What makes you feel full and sticks to your plan? 🙂
What does making my progress “public” within the challenge mean? We have decided that if you choose to make your progress public then your pounds dropped and percent of your goal reached will be announced weekly at the meeting and posted into the private Facebook group. We will not announce start or goal weights for anyone.
For those cold, winter days when you want to curl up with a book or movie in front of the fireplace and don’t want to spend a lot of time cooking…….here’s an easy soup to let simmer. Feel free to make it as hot and spicy (or not) as your family’s taste buds allow.
1 pound ground chicken, browned (or 2-3 cups shredded rotisserie chicken)
1 can white navy beans, drained and rinsed
14.5 oz can fire roasted tomatoes, drained
4 cups chicken broth
1/4 – 1/2 cup buffalo wing sauce (depending on how hot you like it)
1 package ranch dressing mix
1 cup frozen corn kernels
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon celery salt
1/2 teaspoon dried cilantro
1/4 teaspoon salt
8 oz. cream cheese
blue cheese crumbles (optional)
1. Place chicken (ground or shredded) in crock pot.
2. Add remaining ingredients except for cream cheese and blue cheese and stir to combine.
3. Cook on high for 4 hours.
4. Add cream cheese and cook for an additional 30-60 minutes.
5. Top with blue cheese crumbles and fresh cilantro (optional, of course).
Amy Recommends Fresh Fit Meals
Fresh Fit Meals provides chef-crafted, nutritionally balanced, meals and snacks that are quick and easy for you to just pop in the microwave and enjoy. With three local shops, Fresh Fit Meals makes it easy to start, or stick to eating healthy food in proper proportions! Each meal or snack is made fresh in house daily with no added preservatives. Each meal is labeled with all of the nutritional information and ingredients.
My workout partner and I stopped in after the gym and were pleasantly surprised by the meal, snack, and smoothie selections available. I loved the Fiesta Lime Chicken Bowl: cilantro lime rice/quinoa mix with chile lime chicken, spicy black bean relish, cotija cheese, and house salsa on the side. My other favorite item was the yogurt parfait with strawberries and blueberries (my toddler devoured most of it).
Fresh Fit Meals offers a 30 day challenge, nutritional consultations, as well as time and money saving packages where you can pre-pay and order online to pickup meals for the week! It takes the work out of meal prepping! If you’re just looking for a healthy meal and don’t want any commitment just stop in and grab a meal. They have onsite microwaves and of course space to sit and eat like a restaurant. My family has stopped in to grab a healthy meal or two when life has gotten too busy to be home in time to make a balanced meal. Check them out at freshfitmeals.com or stop into one of the stores in Urbandale, West Des Moines, or Ankeny.
Sheri Recommends Cauliflower
I love cauliflower! So I have experimented with using it in a lot of different ways. I have made cauliflower roasted, mashed like potatoes, flattened like patties and fried, chopped it up small, added olive oil, garlic salt and nutritional yeast and ate it like popcorn, used cauliflower rice (found nice bags of it at Trader Joe’s) to add to stir fries in place of regular rice and made alfredo sauce with it. I would like to try a recipe I saw for using it as a pizza crust and one grilling it like a steak. I will let you know how those turn out! My newest recipe is Cauli-tots, a replacement for tator tots.
Here is the very simple recipe:
3 cups shredded cauliflower
1 cup shredded cheese (your choice, cheddar, Swiss, gouda…)
½ cup cornmeal, bread crumbs, or ground oats
1 tsp. salt
½ tsp. ground mustard
Add any other herbs or spices like cayenne, garlic, Italian seasonings whatever you like
Squeeze out any liquid from cauliflower if there is any (packages I buy at Trader Joe’s are already pretty dry) then mix all ingredients together. Spray mini muffin with oil, firmly press mixture into tin and bake at 400 degrees for 20 to 25 minutes.
Dr. Krohse Recommends Iowa Through the Lens
While Facebook is good for connecting us with friends and has basically become necessary to communicate with some groups, there are days (especially recently) when the feed is overwhelmed with negativity. A couple months ago I joined a group that balances out the negative with beautiful, inspiring pictures of Iowa nature, roads, wildlife, bridges, buildings and people and have enjoyed getting a bit of “local positivity” on a daily basis.
Iowa Through the Lens Facebook Group is a place for photographers to share their beautiful pictures of Iowa. Some are professionals who take time-consuming night shots with multi-thousand dollar equipment. Others might just be your neighbor sharing a picture of the cute squirrel she’s been fattening up taken with just a smartphone camera. The intent of the group is that it does represent something unique to Iowa, so sharing a picture of a scene within your house or a professional portrait focused on people is discouraged.
I have enjoyed seeing beautiful scenes from all over Iowa, and it will definitely influence me to look for the beauty everywhere as I travel and bike around Iowa. Being a part of this group inspired me to get a “real” camera other than my smartphone and I’ve been happy with my Sony RX100 M2! Below is a picture I took with my new camera while on a walk at Gray’s Lake on a recent Friday afternoon.