Will Curtis DC

June 20 at 10:16 AM · 

Yesterday I made my first attempt at "No Sit Tuesday". Driving in the car was tough to say the least. (No I didn't stand in the car.) What I did do however, was stand all day at work and then perform all my normal duties that would require sitting at a desk or doing notes in the seated position, standing. Fortunately I am blessed with a very active job but what I didn't realize is how much I do end up sitting throughout the day.

I CHALLENGE you👉 to choose to perform one activity today that you would normally do sitting and stand instead.

Sitting in a nutshell contributes to:

1) Shortened (tight) hip flexors

2) Deactivated (Weak/turned off) gluteus musculature 

3) Increased lumbar intradiscal pressure

4) Increased incidence of pelvic/lumbar misalignment

Our bodies are creatures of habit just like our minds, they don't like change. If you sit all day, your body thinks that is it's normal position and then 👆 happens.

Give "No Sit Tuesday" a try and for extra credit mix in some hip flexor stretching and glute activation exercises throughout your day.

Also, Follow/Friend request Will Curtis DC on Facebook for more helpful lifestlyes tips.

As always,
A body in motion, stays in motion

Bird Dog

Glute Bridge

Hip Flexor Stretch

What Is A Chiropractor?

A chiropractor is a health care professional focused on the diagnosis and treatment of neuro-muscular disorders, with and emphasis on treatment through manual adjustment and/or manipulation of the spine.

Most chiropractors seek to reduce pain and improve the functionality of patients as well as to educate them on how the can account for the own health exercise, ergonomics and other therapies to treat back pain.

Chiropractic is general categorized as alternative medicine or complementary medicine.

Chiropractors: fundamental beliefs and goals

Chiropractors focus on the intimate relationship between the nervous system and spine, and hold true the following beliefs

•                     Bio mechanical and structural derangement of the pine can affect the nervous system

•                     For many conditions chiropractic treatment can restore the structural integrity of the spine, reduce pressure on the sensitive neurological tissue and consequently improve the health of the individual.

 The treatment concept of chiropractic is to re-establish normal spinal mobility, which in turn alleviates the irritation to the spinal nerve and or re-establishes altered reflexes.

Conditions treated

Chiropractors use a variety of non-surgical treatments to treat patients with certain types of:

•                     lower back and leg pain “sciatica”

•                     neck pain

•                     repetitive stains

•                     headaches

•                     sports injuries

•                     arthritic pain

While primarily focusing on treating neuromusculoskeletal disorders, chiropractors are not exclusively limited to problems with the nervous system and musculoskeletal system.

When appropriate, chiropractors refer patients to medical doctors or other health practitioners for treatment of low back pain. Many chiropractors have a local referral network or work together with other spine specialist in a multidisciplinary or multi-specialty spine clinic.

Chiropractic Examination

In many regards, a chiropractic examination is very similar to standard examination procedures administered by all health care providers. With that said, how chiropractors examine the structure and function of the spine and then determine specific chiropractic care from other disciplines.

Chiropractic Exam of lower back pain

An initial chiropractic exam for back pain will typically have three parts: consultation, case history and physical examination. Laboratory analysis and x-ray examination may be performed.

Many chiropractors utilize a holistic bio-mechanical concept of treating the bipedal structure in its entirety, in an attempt to balance the structure from the feet upward.

•                     Chiropractors are typically trained in multiple methods of assessing lower back pain, including:

evaluation and management services – chiropractors are trained in examine the joints, bones, muscles and tendons of the spine, head extremities and other areas of the body with the purpose of noting any misalignment, tenderness, asymmetry, defects or other problems.

•                     Neurologic and other common physical examination procedures- chiropractors are trained to perform a variety of neurologic test (nerve root compression/tension, motor strength, coordination, deep tendon and pathological reflexes, etc) and are skilled in performing orthopedic, cardiovascular and many other common examinations.

•                     Specialized assessment- chiropractors are trained to assess range of motion, stability, muscle strength, muscle tone and other assessments with the lower back

•                     Common diagnostic studies – chiropractors are trained in use of diagnostic studies and tools such as radiography (x-rays), laboratory diagnostics and neurodiagnositics.

Supplements for Children

With the kids heading back to school and cold and flu season approaching, let us help you support your children's immune system naturally! Our offices recommend and offer the following children's supplements:

Suppys Multi - Neenah office - Children's Chewable Orange Sherbet Tablets. Suppys is the most powerful kids chewable vitamin that tastes like a sweet and sour treat. 2,000 IU’s of D3, organic veggies and sugar, gluten and dairy free 

Ultra Flora Children’s - Neenah and Appleton offices - UltraFlora Children’s provides a proprietary blend of highly viable, pure strains of “friendly” bacteria that have been clinically shown to support immune health . This delicious, naturally grape flavored chewable formula is backed by the Metagenics ID Guarantee for purity, clinical reliability, and predicted safety via scientific identification of strains with established health benefits.

Nordic Naturals - Appleton office - Rich in vitamins, minerals, and antioxidants, this delicious sweet and sour citrus multivitamin supports good nutrition and wellness as part of a healthy diet. Each serving provides your growing child with ten of the most essential nutrients, including zinc and vitamins A, C, D3 and E. With their great taste and nutritional value, the benefits of Nordic Berries extend from childhood through the teen years and into adulthood.  For all ages to enjoy!

D-Hist Jr.- Appleton office -  is a great-tasting, chewable tablet that includes a targeted blend of flavonoids, antioxidants, proteolytic enzymes and botanicals designed to provide comprehensive support for children with seasonal challenges caused by common environmental allergens. D-Hist Jr. includes quercetin, a powerful flavonoid to support healthy histamine levels. It supplies bromelain to enhance the absorption of quercetin and to support mucosal tissue health and stinging nettles leaf to balance hyper-immune response. N-acetyl cysteine clears the airways by promoting normal viscosity of mucus. This unique nutritional combination safely promotes healthy nasal and sinus passages for children with elevated histamine and respiratory irritation.

Feel free to ask any our providers if you are interested in these supplements for your children. Our offices only carry high quality supplements that dissolve quickly in your system so the full benefit of the supplement is received.  Many supplements offered by area drug stores and grocery stores do not meet those standards.

How To Chose Quality Vitamins

I was recently asked what constitutes a quality multivitamin and how Herbalife vitamins compare to what I may recommend.   Here are some tips to help you determine if you are buying a quality vitamin:

First of all, a quality multivitamin must break down in your system within 30 minutes of ingestion or you are not getting any of the nutrients contained in it.  I cannot tell you how many times I have taken lumbar x-rays and seen a person’s multivitamin (as a shadow in their soft tissue) on the x-ray. Cheap multivitamins such as Centrum and One a Day are too bound up with binders and fillers that make it impossible for that vitamin to dissolve in your GI tract. Here is how you can test your multivitamin - put your multivitamin in a dish with enough vinegar to cover it.  If the vitamin dissolves within 30 minutes, it is made of quality ingredients that your body can readily absorb.

Second, quality multivitamins, such as Multigenics by Metagenics (which is what our office carries), Catalyn by Standard Process, and Douglas Labs multivitamin undergo rigorous testing.   A quality company will formulate supplements based on scientific research, use the best raw materials, and pay independent labs to make sure that their product is contaminant free and meets the nutrient claims.

Third, there should be an expiration date on your multivitamin. Without it, who knows how long ago it was made? 

Forth, look for red flags on the label; sugar, artificial colors and flavors, and preservatives are all unnecessary in a supplement.  Another red flag is added chemicals like chlorine. 

Fifth, a quality multivitamin should also have much more than 100% of the RDA for many of the nutrients. Why? The RDA was established only to ward off serious disease.  The RDA does not reflect our current scientific understanding of what nutrient levels promote optimal health.  As an example, the RDA for vitamin C is 60 mg per day to prevent scurvy.  Our bodies use  2-5 times that (or more) each day for tissue repair and collagen formation.  A quality multivitamin will have more than the RDA for each nutrient, but in a proper balance to support healthy body function and prevent excess of vitamins.

So how do Herbalife vitamins stack up? Their multivitamin has only 100% (or less) of the RDA for each nutrient, and that is only if someone takes it as directed, with each meal.  If you are looking for a quality multivitamin, consider the tips above and make an informed decision.  If you have any questions, please feel free to email us at patientservices@schubbeappleton.com.

Is Chocolate Good for Your Heart?

From the Cleveland Clinic Website:

Chocolate has gotten a lot of media coverage in recent years because it's believed that it may help protect your cardiovascular system. The reasoning being that the cocoa bean is rich in a class of plant nutrients called flavonoids.

Flavonoids help protect plants from environmental toxins and help repair damage. They can be found in a variety of foods, such as fruits and vegetables. When we eat foods rich in flavonoids, it appears that we also benefit from this "antioxidant" power.
Antioxidants are believed to help the body's cells resist damage caused by free radicals that are formed by normal bodily processes, such as breathing, and from environmental contaminants, like cigarette smoke. If your body does not have enough antioxidants to combat the amount of oxidation that occurs, it can become damaged by free radicals. For example, an increase in oxidation can cause low-density lipoprotein (LDL), also known as "bad" cholesterol, to form plaque on the artery walls.
Flavanols are the main type of flavonoid found in cocoa and chocolate. In addition to having antioxidant qualities, research shows that flavanols have other potential influences on vascular health, such as lowering blood pressure, improving blood flow to the brain and heart, and making blood platelets less sticky and able to clot.
These plant chemicals aren’t only found in chocolate. In fact, a wide variety of foods and beverages are rich in flavonols. These include cranberries, apples, peanuts, onions, tea and red wine.

Are all types of chocolate healthy?

Before you grab a chocolate candy bar or slice of chocolate cake, it’s important to understand that not all forms of chocolate contain high levels of flavanols.
Cocoa naturally has a very strong, pungent taste, which comes from the flavanols. When cocoa is processed into your favorite chocolate products, it goes through several steps to reduce this taste. The more chocolate is processed (through things like fermentation, alkalizing, roasting, etc.), the more flavanols are lost.
Most commercial chocolates are highly processed. Although it was once believed that dark chocolate contained the highest levels flavanols, recent research indicates that, depending on how the dark chocolate was processed, this may not be true. The good news is that most major chocolate manufacturers are looking for ways to keep the flavanols in their processed chocolates. But for now, your best choices are likely dark chocolate over milk chocolate (especially milk chocolate that is loaded with other fats and sugars) and cocoa powder that has not undergone Dutch processing (cocoa that is treated with an alkali to neutralize its natural acidity).

What about all of the fat in chocolate?

You may be surprised to learn that chocolate isn’t as bad for you as once believed.
The fat in chocolate comes from cocoa butter and is made up of equal amounts of oleic acid (a heart-healthy monounsaturated fat also found in olive oil), stearic and palmitic acids. Stearic and palmitic acids are forms of saturated fat. You may know that saturated fats are linked to increases in LDL cholesterol and the risk of heart disease.
But, research shows that stearic acid appears to have a neutral effect on cholesterol, neither raising nor lowering it. Although palmitic acid does affect cholesterol levels, it only makes up one-third of the fat calories in chocolate. Still, this does not mean you can eat all the dark chocolate you’d like.
First, be careful about the type of dark chocolate you choose: chewy caramel-marshmallow-nut-covered dark chocolate is by no means a heart-healthy food option. Watch out for those extra ingredients that can add lots of extra fat and calories. Second, there is currently no established serving size of chocolate to help you reap the cardiovascular benefits it may offer, and more research is needed in this area. However, we do know that you no longer need to feel guilty if you enjoy a small piece of dark chocolate once in a while.
So, for now, enjoy moderate portions of chocolate (e.g., 1 ounce) a few times per week, and don’t forget to eat other flavonoid-rich foods like apples, red wine, tea, onions and cranberries

10 Tips for Improving Posture & Ergonomics

Over time, poor posture may be caused by habits from everyday activities such as sitting in office chairs, staring at the computer, cradling a cell phone, carrying a purse, driving, prolonged standing, caring for small children, or even sleeping.  The following guidelines suggest ways to improve posture and ergonomics, especially for people who work sitting in an office char for most of the day.

1. Identify Warning Signs - Back pain may be the result of poor ergonomics and posture if the pain worse at certain times of the day or week; the pain starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions; onset of back pain with a new job, new office chair, or new car; and/or back pain that comes and goes for months.
2. Sitting or Standing, Keep the Body in Alignment - When standing, distribute body weight evenly to the front, back, and sides of the feet.  While sitting in an office chair, take advantage of the chair's features.  Sit up straight and align the ears, shoulders, and hips in one vertical line.  Any prolonged sitting position, even a good one, can be tiring.
3. Get Up and Move - As muscles tire, slouching, slumping, and other poor postures become more likely.  This is turn puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently.
4. Use Supportive "Props" or Ergonomic Office Chairs - Supportive ergonomic props can take the strain and load of o the spine.  Ergonomic office chairs or chairs with an adjustable back support can be used at work.  Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair, on soft furniture, or while driving.
5. Be Aware of Posture in Everyday Settings - Becoming aware of posture and ergonomics at work, home, and play is a vital step towards instilling good posture and ergonomic techniques.  This includes making conscious connections between episodes of back pain and specific situations where poor posture or ergonomics may be the root cause of your pain.
6. Exercise Promotes Good Posture - Regular exercise such as walking, swimming, or bicycling will help the body star aerobically conditioned, while specific strengthening exercises will help the muscles surrounding the back to stay strong.  These benefits of exercise promote good posture, which will in turn further help condition muscles and prevent injury.
7. Wear Supportive Footwear - Avoid regularly wearing high heeled shoes which can affect the body's center of gravity.  When standing for long periods of time, propping a leg up on a foot rest, wearing supportive shoe orthotics, or placing a rubber mat on the floor can improve comfort.
8. Remember Good Posture and Ergonomics When in Motion - Simply walking, lifting heavy materials, holding a telephone, and typing are all moving activities that require attention to ergonomics and posture.  It is important to maintain good posture even while moving to avoid injury, walking tall with shoulders back for example.  Back injuries are especially common while twisting and/or lifting and often occur because of awkward movement and control of upper body weight alone.
9. Create Ergonomic Environments and Work Spaces - it does require a small investment of time to personalize the workspace, home, and car, but the payoff will be worth it.  Undue strain will be placed on the structures of the spine unless the office chair, desk, keyboard, and computer screen are correctly positioned.
10. Avoid Overprotecting  Posture - remember that it is important to maintain an overall relaxed posture.  Avoid restricting movements by clenching muscles or adopting an unnatural, stiff posture.  For individuals who already have some back or neck pain, it is a natural tendency to limit movements to avoid provoking increased pain.

The above changes are relatively easy to make and will pay off in terms of a healthier spine and less pain and stiffness over time.

From Spine-Health.com

Sitting Hurts Your Health

We have always been told that it is good to get up and stretch if you sit at a desk, fly in a plane, or drive in a car for prolonged periods.  However, recent statistics are adding up to suggest that sitting is very detrimental to an individual's personal health!

Being sedentary (sitting) has been linked to:

• 49% greater risk of dying early.
• 112% increase in type 2 diabetes risk.
• 147% increase in cardiovascular disease risk.

Sitting down:

• Drops your calorie consumption to 1 cal. per minute the moment you sit.
• Causes a 90% drop in enzyme activity that helps to break down fat.
• Shuts off electrical activity in the leg muscles.

The average American reports spending:

• 2.8 hours/day watching TV
• 9.3 hours/day sitting
• 7.7 hours/day sleeping

NEAT (Non-exercise activity thermogenesis) is one helpful solution to combating the negative effects of prolonged sitting.  "This is considered movement that you do throughout the day that isn't formal exercise."  In other words, get out of your chair as often as possible.

I personally recommend taking breaks every 15-30 minutes from sitting, take the stairs instead of the elevator, parking in the back of the parking lot at work and when shopping, staying active with chores when watching your favorite TV show, and walking down the hall to talk to a coworker instead of emailing them.

Sources:  2012 study at University of Leicester in England

             May 2009 issue of Medicine & Science in Sports & Exercise

             January 2011 Journal of the American College of Cardiology

             Medical Billing & Coding

             U.S. Bureau of Labor Statistics

             March 2014 Experience Life Magazine

Swimming for Cardiovascular Health

Exercise is the best preventative medicine

Only 21% of adults in the USA meet the governments recommendations for aerobic and muscle strengthening exercise, according to recent federal data.

Swimming is a good way to safely exercise.  In some ways, the health effects of swimming are similar to those of land based aerobic activities, such as jogging, walking or bicycling.

Swimming is a rhythmical aerobic exercise that you can maintain continuously to improve cardiovascular and muscular health.

Swimming is also very effective at reducing blood pressure and improving vascular function.

The unique advantage of swimming is that it is done in water which provides buoyancy and cooling.  This reduces the risk of orthopedic injury as well as the rate of heat-related illnesses.

Swimming however is not particularly effective at promoting weight loss.  Swimming has a tendency to stimulate appetite, more so than vigorous land-based exercises like running.

A 2005 study of exercise habits and body weight involving more than 15,000 adults ages 53-57 showed that those who briskly walked, jogged, or cycled gained little weight over the course of a decade.  Those who swam tended to gain weight.

There is no doubt however that swimming is a beneficial activity for cardiovascular health.

Simply skip the celebratory cookie after swimming laps.

Proper Nutrition for Exercise/Weight Loss or Maintenance

1. Drink lots of water-64 oz per day (eight glasses). Try to avoid
sweeteners, sweeten water with fresh berries or use lemon to
add flavor instead. Avoid both sweetened and diet soda, they do
not rehydrate and contain toxic chemicals. Drinking a glass of
water, tea, or broth 30 minutes before a meal has been shown to
promote weight loss.
2. Get quality lean protein in your diet. Egg protein, cottage cheese,
whey protein are most bioavailable (easiest for your body to
absorb). Beans are also an excellent source of both protein and
fiber. Protein is needed for your body to put on lean muscle. A
serving of protein is roughly the size of the palm of your hand.
3. Fiber-minimum of 25 grams per day for women, 38 for men. It is
important to get both water soluble fiber (ex-pectin in apples) and
insoluble (ex-fiber from wheat bran). Fiber enhances blood sugar
control, and keeps you feeling full to reduce the number of
calories you eat per day. Most people have to take a fiber
supplement to get this much fiber, start slowly, a 1-2 mg
supplement before meals and at bedtime, working up to 5 mg at
these times provides 20 mg fiber per day.
4. Eat plenty of fresh vegetables and fruits, 6-10 servings per day.
Fresh is best, but frozen is an option when fresh is not available.
Avoid canned fruit and vegetables which lose a lot of nutrients in
processing. Canned vegetables also contain a lot of sodium.
Liners of cans are also lined with BPA, a toxic chemical that has
been banned from baby bottles in the U.S. due to its toxicity.
5. Eliminate processed food from your diet, often full of chemicals,
fillers, refined sugar, and trans fats that promote weight gain and
make your heart less healthy. Be careful; the box may say “0 g
trans fat/serving” but if the label has “partially hydrogenated” in
the ingredients list, there is trans fat. Crackers, margarine,
cookies, boxed cake mixes often contain trans fats.
6. Reduce refined sugar intake (white sugar). Avoid artificial
sweeteners, with the exception of Stevia. You may use honey,
maple syrup, or agave syrup to sweeten drinks or food; these are
lower on the glycemic index so they do not cause a large increase
in your blood sugar.
7. To lose two pounds per week, you need to cut back by 500-1,000
kcal/day. Only drop those calories one week at a time. (For
example, a male who is eating 3000 kcal/day should go down to
2500 for the first week, then 2000 the next week.) Do not lower
your daily caloric intake below 1200 kcal per day, this promotes
muscle mass loss. There are lots of free online resources to track
what you are eating, the number of calories eaten, fat grams, etc.
One example is myfitnesspal.com
8. Low to moderate intensity exercise mobilizes fat. With moderate
intensity exercise, you are sweating, but still able to carry on a
conversation. You need a combination of
endurance/cardiovascular exercise (walking/biking etc) and
resistance exercise (bands, light weights) for weight loss and
maintenance of weight. Depending on the type of exercise, you
burn more calories for a few hours afterward. Resistance exercise
builds muscle mass to increase your metabolism.
9. If you are trying to lose weight, consider utilizing a quality meal
replacement once per day, such as Ultrameal. Be careful of the
ingredients in the meal replacement. No more than 200 calories
per shake, at least 15 grams of quality protein (whey or soy best),
and at least 3 grams of fiber per shake. Make sure it contains no
high fructose corn syrup or sucrose (table sugar). Fructose is fine
for a sweetener; this is the sugar derived from fruit and is lower
on the glycemic index. Avoid meal replacements with artificial
sugar as these often stimulate appetite and lead to weight gain.
10. Be wary of weight loss supplements, both with ephedrines and
ephedrine free. These do increase metabolism but also can lead
to tremors, high blood pressure, liver damage, and stroke.

How Can I Quit Smoking?

Smoking cigarettes tops the list as the most important preventable major risk factor of the nation's number one killer - heart and blood vessel disease. Smoking also harms thousands of nonsmokers, including infants and children, who are exposed to cigarette smoke.

If you smoke, you have good reason to worry about its effect on your health, your loved ones, and others. You could become one of the more than 440,000 smoking related deaths every year.  When you quit, you reduce that risk tremendously!

It is never too late to quit.  No matter how much or how long you've smoked, when you quit smoking, your risk of heart disease and stroke starts to drop.  In time, your risk will be about the same as if you'd never smoked.

How do I quit?
Step One

• List your reasons for quitting and read them several times per day.
• Wrap your cigarette pack with paper and rubber bands.  Each time you smoke, write down the time of day, how you feel, and how important that cigarette is to you on a scale of 1-5.
• Re wrap the pack after each cigarette so you have to make a conscious decision to smoke.

Step Two

• Keep reading your list of reasons to quit and add to it if you can
• Don't carry matches or a lighter and keep your cigarettes out of easy reach
• Each day, try to smoke fewer cigarettes, and try to eliminate the ones that aren't the most important based on your rating scale above.

Step Three

• Continue with Step Two but set a target date to quit
• Don't buy a new pack until you have finished the one you are smoking
• Try to stop for 48 hours at one time

Step Four

• Quit smoking completely.  Throw out all cigarettes, matches, and lighters.  Get rid of ashtrays.
• Stay busy!  Go to the movies, exercise, take long walks, go bike riding.  Find activities that make it difficult to smoke.
• Avoid situations and triggers you relate to smoking
• Find healthy substitutes for smoking
• Carry sugarless gum or artificially sweetened mints.  Munch on carrots or celery sticks.  Try doing crafts or other things with your hands
• Do deep breathing exercises when you get the urge to smoke.

Remember that you are doing a great thing for yourself and your family when you quit smoking!

From the American Heart Association

Chiropractic - For a Woman's Whole Life

A woman’s body undergoes significant changes throughout a lifetime.  From childhood to adulthood, and child bearing to menopause, biomechanical and hormonal changes make women susceptible to headaches, migraines, neck and back pain, joint pain, muscle pain and spasms.   Chiropractic manipulation can provide safe, effective relief of these symptoms. Doctors of chiropractic can also offer nutrition, ergonomic, and exercise advice.  The doctors at Schubbe Resch are trained to help women manage their aches and pains and enjoy a healthy life.

We also have female chiropractors at each of our offices for women who are more comfortable with a same sex doctor.  If you are wondering if chiropractic can help you with whatever stage of life your female body is at, please feel free to call and request a free consultation.  Your health and well being is always our most important goal.  Come experience the difference at Schubbe Resch Chiropractic and Physical Therapy Centers.

Neenah office - 920-720-0660
Appleton office - 920-738-0200

Welcome Jordan Klein, BS, CTES

Schubbe Resch Chiropractic would like to welcome Jordan Klein to our Neenah location.

He will be working as a Therapeutic Exercise Specialist, helping patients get back to their workout routines with ergonomically correct techniques.  Jordan brings with him a variety of experiences in health and wellness. In 2007, he graduated from the Human Performance program at University of Wisconsin-Eau Claire with a Bachelor of Science degree in Kinesiology. After college, he spent 3 years working as a Personal Trainer and Metabolic Specialist in the Minneapolis/St.Paul area. Jordan also has 2 years of experience working in corrective exercise and is currently certified through the National Academy of Sports Medicine as a Corrective Exercise Specialist. On a personal note, Jordan is married to our own Dr. Lara Klein! We are looking forward to having him on our team.

Preventing Osteoporosis

As we age, new bone is built at a slower rate (if at all), especially in the hip.  And at menopause, when estrogen levels drop dramatically, women's bodies begin to dissolve old bone at a faster rate. The key to preventing osteoporosis is building bone mass before you are 25 - then maintaining as much of it as possible by getting adequate calcium and weight bearing exercise.

What are some of the risk factors?

• smoking
• heavy alcohol use
• caucasian or asian heritage
• small, thin frame
• family history of osteoporosis
• broken bones or stooped posture in older family members, especially women
• menopause before age 45
• prolonged use of certain medications
• lack of weight bearing exercise
• low calcium diet

How much calcium do you need?

Dairy products supply the most calcium (300 mg per glass of nonfat milk). Since it is difficult to get all you need from food, you may want to take calcium supplements to reach daily requirements - anywhere from 1000 mg to 1300 mg per day.

5 ways to sneak more calcium into your diet

1. drink calcium fortified juices
2. enjoy nonfat frozen yogurt or ice milk for dessert
3. sift two tablespoons of nonfat dry milk into each cup of flour when baking
4. use nonfat milk instead of water to make instant oatmeal, pancakes, etc.  Add it to your coffee
5. use nonfat plain yogurt on baked potatoes and as a dip for veggies

Tips on taking calcium

Calcium is needed for the heart, muscles, and nerves to function properly and for blood to clot.  Calcium also plays an important role in building and maintaining bone.

The body can only absorb 500 mg of calcium at any one time.  Spread out your intake throughout the day - preferably with a meal.  the supplement calcium carbonate is best absorbed when taken with food.  Calcium citrate can be taken any time.

Calcium interferes with iron absorption, so take calcium and iron supplements several hours apart.

To check if your calcium supplement will be absorbable, put a tablet in 4 ounces of white vinegar.  If it doesn't dissolve in 30 minutes, it is unlikely it dissolve in your stomach and will pass through to your intestine.

If you have other questions about osteoporosis, calcium supplementation, or any other nutritional matters, be sure to contact Dr. Laura Kemps at 920-738-0220.

Food Allergy Verses Food Intolerance

Food allergies are an immune system response generally characterized by hives, shortness of breath, upset stomach and in some cases anaphylaxis (a sudden severe and potentially fatal allergic reaction).  Statistics show that only about 4% of the U.S. population has a food allergy.

Food intolerance is much more common.  In fact, 70-80% of the U.S. population may have food intolerance.  Symptoms include digestive disorders, migraines, obesity, chronic fatigue, aching joints, skin disorders, and behavioral issues.

Our office now offers the ALCAT Food Intolerance Test.  After a 15 minute appointment with Dr. Laura Kemps, the proper level of testing will be determined.  Patients pick up a kit from our office, take it to their family physician for a blood draw, and then send the blood to ALCAT Lab for analysis.  ALCAT also offers a mobile draw services for $50.  The actual food intolerance testing ranges from $150 to $600 depending on the number of items tested.  Items that can be tested for include foods, functional foods and medicinal herbs, food additives and colorings, environmental chemicals, molds, and antibiotic/anti-inflammatory agents. The test cost is typically not covered by insurance, and patients will need to send payment information along with their blood test kit. If necessary, a retest of reactive foods can be done nine months or more after the initial test at a cost of $99.

Test results are available within 1-2 weeks once the blood is received by the ALCAT lab. Once your test results have been received, you can schedule an additional appointment with Dr. Kemps to determine how to proceed.  Recommendations may be limited to eliminating the offending food(s), or may include more comprehensive nutritional supplementation. 

To read about Ashley Zachor’s success with the food intolerance testing, see our blog post – Ashley Zachor’s Story

Clean Eating - Creamy Garlic Pasta with Shrimp & Vegetables

A yogurt based sauce keeps this entree healthy

Creamy Garlic Pasta with Shrimp & Vegetables

New to Exercise Workshop

Join Dr. Nathan Zachor, Dr. Laura Kemps, and our physical therapists on Thursday, May 16th for a workshop designed for those new to exercise or exercising again after a prolonged time off.

Dr. Nathan Zachor will discuss Functional Movement Screening and explain how it can be used to determine your potential areas of injury before you resume an exercise routine.  Once deficiencies are identified, specific exercises can be prescribed to correct imbalances and avoid injury.

Dr. Laura Kemps will explain what BMI is as well Metabolic Syndrome and what they mean to your health. She will offer nutritional advice to help you eat better, feel better, and lose weight.

Our physical therapists will explain how much and what cardio you need in your exercise plan, show you some exercises you can do at home with minimal equipment, and offer exercise tips.  Participants will all leave with a home exercise program.

Get off the couch and back into life!  Register for this free workshop by calling 920-738-0200, or by emailing patientservices@schubbeappleton.com

Workshop is Thursday, May 16th from 6:00 to 7:00, and open to all, whether current patients of Schubbe Resch or not!  Location is 2200 S. Kensington Dr in Appleton.

Just the Facts - Obesity in Wisconsin

Obesity has important consequences on our state's and nation's health and economy.  It is linked to a number of chronic diseases including coronary heart disease, stroke, diabetes, and certain cancers.  Among adults, the medical costs associated with obesity are estimated at 147 billion dollars annually.

Here are some alarming statistics regarding Wisconsin's nutrition, physical activity and obesity profile as reported by the CDC:

• 62.8% of adults are overweight with an BMI of 25 or greater (see our BMI blog post for an explanation of BMI)
• 26.3% of adults are obese with a BMI of 30 or greater
• Only 34.9% of adults reported having eaten 2 or more fruits per day as recommended
• Only 23.2% of adults reported having eaten 3 or more vegetables per day as recommended
• 46.6% of adults exercised at least 300 minutes per week at a moderate aerobic intensity or 150 minutes per week at a vigorous aerobic intensity as recommended
• 22% of Wisconsin adults reported that they had not participated in any physical activity in the last month.

We can each take responsibility for our health by eating more fruits and vegetables, exercising more, and reducing our weight.  Our future depends on it!  If you need nutrition help, or want to start an exercise plan but are dealing with injuries too, our offices have the programs to help you.  Dr. Laura Kemps is a Certified Chiropractic Nutritionist and can help you lose weight and feel better.  Our Six Weeks to Wellness program is designed to partner chiropractic and physical therapy to get you working out again.  Many participants lose weight and report a renewed ability to continue exercising on their own.

Call our offices at 920-738-0200 (Appleton) or 920-720-0660 (Neenah) to get your health back on track.

Healthy Holiday Eating Habits

Everyone struggles to not gain weight over the holidays.  There are treats at work, at family gatherings, and wherever you look. Although it is fun to indulge, it is not so fun to step on the scale come January 1st!  Here is a short list of tips you can use to help you get through the holidays with healthy eating habits.

1. Make it a goal to maintain your weight during the holiday season rather than letting yourself gain weight.
2. Exercise regularly to burn calories and to reduce holiday related stress.  Even committing to some extra walks around the block or taking the stairs will help.
3. Enjoy your holiday favorites, but in moderation.  Studies have shown that the first few bites of any food are the most pleasurable, so have a few bites and then stop.  You won't be missing anything by not finishing - other than some more calories.
4. Bring a healthy dish to gatherings so you know you will be able to eat something healthy.  You never know if others have used low or non fat ingredients, but you'll know that you did.
5. Remember that the holidays are not a free pass to overindulge.  Maintain healthy eating habits whenever possible and eat sensibly at holiday gatherings.
6. If all else fails, resolve to sign up for our "Six Weeks to Wellness" program after the holidays.  We will develop an exercise program specific to you and your goals.  The program is supervised by your chiropractor and is often covered by your insurance.

Happy Holidays and Be Healthy!

New Health Care Requirements for Chiropractors

As you hopefully know, Schubbe Resch has provided ethical, efficient and quality care to our patients since our inception in 1984.  Throughout that time we have offered the most “up to date” procedures and practices in chiropractic care.

2012 has brought new “Government Regulated Required Standards”.

Once annually, Doctors of Chiropractic must record and monitor the following with our patients: demographics, height, weight, blood pressure, smoking status, preferred language and race. 

Chiropractors also must monitor all patients’ medications and research if patients have conflicting medication interactions.

Chiropractors must also monitor and research if patients have an allergic reaction to medications.

As Doctors of Chiropractic, we must:

Record office notes with Government Certified Approved Software

Offer a Clinical Summary of every visit

Demonstrate the ability to submit electronic records within 3 business days of your appointment

Demonstrate the ability to protect your electronic records with security appropriate software

Create a patient problem list

Your cooperation with these new requirements is greatly appreciated.  As always, our goal is to provide you with the best health care possible.

Schubbe Resch's Weekend Warriors

Do you ever wonder what our doctors do on the weekends?  Well, we caught some of them in action!

Dr. Peter Schubbe biking in Madison, Wisconsin

Dr. Peter Schubbe golfing at the Bridges in Madison, Wisconsin

Dr. John Schubbe working on his golf game

Dr. John Schubbe creating chalk art with his daughter

Dr. Nathan Zachor hiking in Vail, Colorado

Dr. Laura Kemps camping and fly fishing

Next month we will show you what our Neenah doctors have been up to this summer.