What To Do When The Pain Goes Away

Chiropractic care has been proven to be a very effective and efficient method to relieving life’s aches and pains.  The duration of care and the treatment times are often brief.  When the pain goes away, treatment often ends. 

What can a patient do “when the pain goes away”?

1. Posture – it’s important… Here are some helpful tips:

Standing – Using good posture is an easy way to maintain a healthy mind and body. When you practice correct posture, your body is in alignment with itself. This can alleviate common problems such as back or neck pain, headaches, and fatigue. Simply “think string”…Imagine a string is attached to the top of your head and it is pulling you gently up towards the ceiling. Visualization techniques like this can guide you to the proper posture position.

Sitting - If you sit for long hours, find a chair and work station that fits your body. The chair should allow your feet to touch the floor with your knees at a 90 degree angle. If this is not an option, try using a foot rest for support. With your lower back supported against the back of the seat or a lower back cushion, try to align your ears shoulders and hips in a straight line.  This will help you avoid slouching or leaning forward.  Adjust your chair forward or back so your elbows are at a 90 degree angle. If your elbows are too straight, you are too far back. If they are less than 90 degrees, you are sitting too close. Regardless, if you are too far away or too close, this will cause you to slouch.  Always, attempt to get out of your chair and move around for a few minutes for every 30 minutes you are sitting.

Sleeping - While you will not be able to consciously maintain a particular posture while sleeping, you can attempt the following: A firm mattress will help maintain proper back support. Sleeping on your back will help keep your shoulders and back aligned and comfortable. If you prefer sleeping on your side, try slipping a small, flat pillow between your knees to help keep your spine aligned and straight. Use a pillow to provide proper support and alignment for the head and shoulders. Don't overdo the pillows. Too many, and your head can be bent in an unnatural position. Whatever you do, avoid sleeping on your stomach. It is impossible to maintain good sleeping posture on your stomach.

2. Proper Body Mechanics and Lifting Techniques

When you are lifting, always attempt to bend at the knees and hips.  Not just the waist. Your back muscles are designed to stabilize your spine while your leg and pelvic muscles are designed to lift the weight.  Also, keep the objects close to your center of gravity. Another tip… if the object is heavy or awkward, ask for help.

3. Exercise – Flexibility / Strength / Cardiovascular

An all-around fitness program to enhance aerobic conditioning, muscular strength, flexibility and muscular endurance is a well known way to help prevent back and neck pain.  Programs can vary depending upon one’s fitness level, age and health.  In the event one has had a previous health concern, we recommend the program be designed by a trained professional.

4. Early Intervention with Chiropractic Care

Some patients rely on chiropractic care to help manage episodes of spinal problems. If you start to experience “warning signs” such as stiffness, achiness or twinges of pain, feel free to call for an appointment.  Early intervention typically shortens the duration of your condition and reduces the number of visits to get you pain free.

5. Chiropractic Wellness Care

Some patients have a chronic spinal condition that periodically turns into an acute problem. This leads to frustrating bouts of disability.  Often time’s regular chiropractic care can be integrated into this patient’s lifestyle to gain ongoing wellness without acute flare-ups. 

Our patients who have the once a month chiropractic appointment typically do the best.

How long you benefit from chiropractic care is always up to you.  

Schubbe Resch Chiropractic and Physical Therapy representatives can meet with you individually to educate you further on how to keep the pain away. Call 920-720-0660 (Neenah) or 920-738-0200 (Appleton) to schedule your appointment today.

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.

Don't Let Your Pillow Keep You Awake

Rest and sleep are the body's chance to heal itself from the postural, physical, and nervous insults of the day. The use of some of the following pillows can improve the quality of rest and repair, allowing one to wake up more rested and ready to face another day.

Different Types of Pillows
It is important to note that not all pillows work well for everyone.  A short trial of one week should be enough time to decide whether or not the pillow is providing benefits.

• Knee Pillows - Side Sleeping -  using a traditional pillow either between the knees (when sleeping on the side) or below the knees (when sleeping on the back) can help alleviate strain on the lower back.  When sleeping on the side, bending the knees and placing a pillow between the knees prevents the knees from coming together and keeps the spine in the neutral position.  When there is no support between the legs, the upper leg rotates downward, pulling the pelvis, and distorting the natural curve of the spine.  Adding support between the knees can prevent back pain induced by these types of forces and allow the back to heal and rest while sleeping.  Usually a firm pillow between the knees works better than a softer pillow because it serves somewhat as a kickstand to keep the upper leg from rotating over the lower leg.
• Knee Pillows - Back Sleeping - when sleeping on the back, placing a pillow underneath the back of the knees helps reduce the load on the lower back.  Some people even prefer to have two pillows to elevate their knees higher.  With two or more pillows underneath the knees, the lumbar spine is flattened, putting less force on the facet joints of the spine.  This position is the best overall to help the back rest comfortably, and many people find that this is the only way they can sleep during a severe bout of back pain or while recovering from spine surgery.
• Body Pillows - a pillow that is as long as the body can serve several functions for people who prefer to sleep on their side as the top portion can be used to support the head and neck, while the bottom portion supports the knees and legs.  Some people find this more comfortable than using separate pillows for the head and knees.  In particular, women who are pregnant may find that a body pillow that provides added support for the abdominal area helps them rest comfortably.  Throwing the top leg over the body pillow while side sleeping should be avoided as this places a twisting force on the lower thoracic and lumbar spine.
• Neck Pillows - a pillow that is contoured to fill the spaces under the head and neck can be helpful for people with cervical spine problems.  Also called cervical pillows or orthopedic pillows, this type of pillow had a deeper depression where the head lies, and extra support under the neck.  People with cervical pain may favor these pillows, as they fill the hollow space created by the neck and help keep the neck in alignment with the spine.  Some orthopedic pillows tend to wear out after one or two years and may need replacing.

Using a variety of pillows for both comfort and support can make a big difference in alleviating or avoiding back pain and getting a good night's sleep.  For people with spinal disorders, the right type of support can be especially important in helping the spine rest comfortably.

For example, most down or feather pillows offer very little structural support compared to pillows filled with firmer materials.  People who suffer from moderate or sever spinal dis degeneration, spinal stenosis, myofascial pain, or trauma often seem to experience a more restful night's sleep with a firmer pillow.  Pillow filled with grain or buckwheat hulls are often effective for people with any of the above mentioned conditions.

Our offices sell a variety of different chiropractic pillows including the contoured pillows and the buckwheat pillows.  Ask your chiropractor if you would benefit from a specific pillow for your condition.

New Rules for Health Flexible Spending Accounts

Many Flex Plans have a "use it or lose it" rule which requires employees to spend the money in their account by the end of the year or they will lose it.  Some plans already have a "grace" period which allows carryover of unused monies for 2 1/2 months into the next year.  The IRS recently issued a new notice that permits employers to allow employees to carryover up to $500 for expenses in the next year.  A Health FSA cannot have both the $500 carryover and the grace period, so be sure to check with your employer to see which option they offer.

With deductibles resetting as of January 1st, some pre-planning can help you minimize your out of pocket medical costs.  If your deductible for 2013 is already met, be sure to schedule any needed medical treatment now.  Also, check your Health FSA balance to determine if you want to use the dollars in 2013 or if you want to carryover some money to 2014 to help meet new deductibles.  This new rule is helpful because it allows employees to save their FSA dollars for needed medical treatment rather than stocking up on items like eyeglasses at the end of the year so as not to lose their money.

Good Posture Can Help Reduce Back Pain

Correct posture is a simple but very important way to keep the many intricate structures in the back and spine healthy.  It is much more than cosmetic - good posture and back support are critical to reducing the incidence and levels of back pain and neck pain.  Back support is especially important for patients who spend many hours sitting in an office chair or standing throughout the day.

Guidelines to Improve Posture:

For correction of poor posture, it is important to determine where improvement is needed, such as when sitting in an office chair.  Next, patients must work on changing daily habits to correct those areas.  This effort will improve back support and over time help decrease back pain and neck pain.  It will take some effort and perseverance, and will seem a little unnatural at first.  It is typical to feel uncomfortable, and even feel a little taller, but over time the new posture will seem natural and more comfortable.

Sitting Posture for Office Chairs

• Be sure the back is aligned against the back of the office chair.  Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods.
• For long term sitting, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit.
• When sitting in an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows.  If this is not the case, the office chair should be adjusted accordingly.
• Knees should be even with the hips or slightly higher when sitting in an office chair.

Tips for Improving Posture and Ergonomics

• Know the warning signs of back pain caused by poor ergonomics and posture.  Back pain may be the result of poor ergonomics and posture if the back pain is worse at certain times of the day or week (such as after a long day sitting in an office chair in front of a computer, but not during the weekend); pain that starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions while sitting or standing; sudden back pain that is experienced with a new job, a new office chair, or a new car; and/or back pain that comes and goes for months.
• Get up and move. As muscles tire, slouching. slumping, and other poor postures become more likely; this in turn puts extra pressure on the neck and back.  In order to maintain a relaxed yet supported posture, change positions frequently.  One way is to take a break from sitting in an office chair every half hour for 2 minutes in order to stretch, stand, and walk.

Our offices provide on site ergonomic assessments and workplace wellness programs.  If you are interested in finding out more about proper office chair set-up, contact our Appleton office at 920-738-0200 or our Neenah office at 920-720-0660.

Article content from Spine-Health.com

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

Baseball Star Teixeira Uses Chiropractic, ART, and Graston to Stay in the Game

Yankee first baseman, Mark Teixeira, has a lingering calf injury.  He also has the goal of playing for 8 more seasons.  To reach that goal, he has committed to weekly, two hour sessions with Chiropractor Gil Chimes for chiropractic care and soft tissue work.  Chimes uses ART (Active Release Techniques) as well as Graston to help the calf muscle grow more supple to absorb and disperse force.  ART is a targeted deep muscle massage and Graston breaks up scar tissue.

To read more about this story, go to the April 2013 issue of Men's Journal.  Dr. Nathan Zachor is certified in ART and a number of our chiropractors are certified in the Graston Technique.  Please call our offices at 920-738-0200 (Appleton) or 920-720-0660 (Neenah) if you are interested in learning more.

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

Lower Leg Pain Workshop Offered

“Prevention of Common Lower Leg Injuries through Strengthening Exercises”

Dr. Nathan Zachor will present a workshop on lower leg injuries on Thursday, October 17th from 5:30 to 6:15. If you suffer from hip pain, IT band pain, knee pain or swelling, shin pain, foot or arch pain, shin splints or plantar fasciitis, you will want to attend this short but informative workshop at our Appleton office.

Find out why common injuries to the lower leg occur from running, cross training, and work settings.  Understand if you have  poor movement patterns in the lower leg that are due to muscle weakness, imbalance or asymmetry, or pain using simple movement screening tests that one can perform at home.  Learn how you can be proactive by incorporating corrective exercises to avoid common lower leg injuries during running, cross training, or daily activities.  Learn additional self-care tips on footwear selection, myofascial release tools and techniques for at home use, and training tips to work through injuries until stability and good movement is achieved.

See our previous blog post "Preventing Common Lower Leg Injuries" for additional information.

The workshop will be presented at Schubbe Resch Chiropractic and PT at 2200 S. Kensington Dr in Appleton.  Register by calling 920-738-0200 or emailing patientservices@schubbeappleton.com.  There is no charge for this event.

Neenah Office Collecting Donations for Animal Shelter

Neenah Animal Shelter Donations

Taking donation at our Schubbe Resch Neenah Location until October 31, 2013

The Shelter receives no government funding. We rely on people and businesses in our community to support our efforts to continue helping animals.

We can’t do it without you.

Wish List

§  Wet Dog Food (any brand)

§  Soft Dog Treats (any brand)

§  Grain Free Dog Treats (any brand)

§  Pig Ears

§  Furnace Filters 16x25x1

§  Stamps

§  Cat Litter-Scoopable and non-clumping
   

Everyone who donates will be entered into a drawing to win a 60 minute massage!

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 Common Lower Leg Injuries

Preventing Common Lower Leg Injuries through Preventative Strengthening Exercises:

                As the Fox Cities Marathon draws near, your training program intensity is beginning to peak.  Longer training runs may cause overuse injuries from cumulative stress on your lower leg tissues.  Overuse injuries that are typical in the lower leg include hip strain,  IT band syndrome, inner and outer meniscus (cushion between the knees) swelling, inner knee ligament soreness, kneecap tracking problems, soft tissue pain and strain on the front or side of the shin bone, foot  and inner arch pain, Achilles tendon strain, and plantar fascia inflammation, pain, and thickening.  A common breakdown in alignment of the lower leg due to weakness in specific muscles leads to many of the overuse injuries indicated above. 

                A good test to see if one’s lower leg alignment is normal is to perform a single leg squat in front of a full-length mirror.  If your hips are not level or if your knee caves inward of your second toe, then your muscles are probably not maintaining proper alignment.  This may suggest your outer hip stabilizing muscles are weak or fatigued.  If you see your foot arch falling during a single leg squat, then your front shin muscles are likely weak or fatigued.  Another common finding is that your knee may extend forward beyond your toes, which commonly suggests weakness and tightness in the posterior gluteal region. 

                See the following YouTube links for exercises to counteract these muscle weaknesses, improve your lower leg stability and alignment, and to prevent and stay injury free.  Try to perform the exercises below for 2-3 sets, 10 repetitions per set, 3-4 times per week for a minimum of 12 weeks .  Good luck everyone as you train and race this fall! 

Shin strengthening video             Hip strengthening video

              Buttock Strengthening video

About the author of this article:

                Dr. Nathan Zachor, DC is a chiropractic provider at Schubbe Resch Chiropractic and Physical Therapy in Appleton.  He is board certified in both functional rehabilitation and chiropractic.  Dr. Zachor is certified in multiple soft tissue techniques to treat athletic injuries including Active Release Technique (ART), Graston Technique (GT), Kinesiotaping Technique (CKTP), and Cold Laser Therapy.  He may be reached at Nathan.zachor@schubbeappleton.com or 920-738-0200 for any additional questions or concerns you may have related to the content of the above article.

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.

Community Blood Mobile at Appleton and Neenah Offices!

The Appleton office will be holding a blood drive on Thursday, August 29th from 8-11:00 am.   Call 920-738-0200 or email patientservices@schubbeappleton.com to register.

If you are not able to donate on the 29th, the Blood Mobile will be at the Neenah office from 1-4 on Friday, September 6th.  Call 920-720-0660 or email schubbereschneenah@gmail.com to register.

Welcome New Pilates Instructor - Sally McCarthy Godlewki

Please join our Neenah office in welcoming our new Pilates instructor - Sally McCarthy Godlewski.

Sally began pursuing pilates nearly ten years ago as a personal fitness regimen.  Sally studied pilates with Amy Beversdorf, receiving her Pilates Mat instructor training through Balanced Body Inc. Sally earned a B.S. in Horticulture and a J.D. from the University of Missouri-Columbia. Sally is the principal of an Intellectual Property law firm, McCarthy Godlewski LLC, specializing in trademark and copyright. She and her husband, Jim, live in Neenah where they raised their three children.

Sally is currently teaching our Beginner classes on Tuesday and Thursday mornings.  Our Pilates schedule is posted here.

June is National Migraine Awareness Month

Each year, the National Headache Foundation (NHF) sponsors National Migraine Awareness 

Month to educate people about headache causes, impact, and help. The NHF is a source of help 

to sufferers’ families, physicians who treat headache sufferers, allied healthcare professionals, 

and the public.

Millions of people suffer from migraines as well as other forms of headaches.  Chiropractors have treated headaches for years and are a drug free alternative for patients to consider.  Our offices offer Chiropractic Adjustment, Graston Technique, Active Release Technique, Physical Therapy, and even Nutritional Counseling to help determine the cause and management of your headaches.

Our website discusses treatment of headaches at our clinics - Read more here

Dr. Tony Weyenberg also discusses headaches in a recent blog post - Read more here

So whether you have suffered for years, or are just starting to experience headaches, call today to make an appointment with one of our chiropractors to evaluate your condition.  We want to help you get back to your life healthy, happy, and well.

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

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

Clean Eating - Chopped Greek Salad with Chicken

This salad is full of vegetables and can be made with rotisserie chicken for speedy prep.

Chopped Greek Salad with Chicken

Clean Eating Recipe - Salmon with Pepita-Lime Butter

How about trying some new, healthy, recipes this weekend? Enjoy!

Salmon with Pepita-Lime Butter

Top Ten Reasons to Eat More Fruits and Vegetables

We all know we should incorporate more fruits and vegetables into our diets.  Here are 10 more reasons if you need them!

1. Color and Texture - fruits and veggies add color, texture, and appeal to your plate.
2. Convenience - fruits and vegetables are nutritious in any form - fresh, frozen, canned, dried, and 100% juice, so they are ready when you are!
3. Fiber - fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.
4. Low in Calories - fruits and veggies are naturally low in calories.
5. May Reduce Disease Risk - eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.
6. Vitamins & Minerals - fruits and vegetables are rich in vitamins and minerals that help you feel healthy and energized.
7. Variety - fruits and veggies are available in an almost infinite variety - there's always something new to try!
8. Quick, Natural Snack - fruits and veggies are nature's treats and easy to grab for a snack.
9. Fun to Eat! Some crunch, some squirt, some you peel, some you don't, and some you can grow right in your own backyard.
10. Fruits and Veggies are Nutritious AND Delicious!

Content from fruitsandveggiesmorematters.org

Headache and Migraine Treatment

Let’s face it, nobody likes having a headache.  It not only affects our day-to-day lives, but it can also affect how we act towards others around us.  If you have a headache, you’re not alone. Nine out of ten Americans suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea.

What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Pop a pill and hope the pain goes away? There is a better alternative.

Research shows that spinal manipulation – the primary form of care provided by doctors of chiropractic – may be an effective treatment option for tension headaches and headaches that originate in the neck.  A report released in 2001 by researchers at the Duke University Evidence-Based Practice Center in Durham, NC, found that spinal manipulation resulted in almost immediate improvement for those headaches that originate in the neck, and had significantly fewer side effects and longer-lasting relief of tension-type headache than a commonly prescribed medication.

Also, a 1995 study in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulative therapy is an effective treatment for tension headaches and that those who ceased chiropractic treatment after four weeks experienced a sustained therapeutic benefit in contrast with those patients who received a commonly prescribed medication.

There are many triggers for headaches, but one of the most common causes is muscle tension and stress on the joints in the neck that are active in supporting the head.  This can affect nerves, muscles and even the blood supply to your head.

 Chiropractic care for headaches will typically consist of spinal manipulation to restore normal mobility to the joints in the neck that may be restricted, a combination of stretching and strengthening exercises to help with any muscular imbalances and/or soft tissue modalities such as interferential current (IFC) to help reduce muscular tension and nerve irritation.

“I was living with terrible migraines day after day and it was impacting my work life as well as personal life. I was even having troubles sleeping through the night. I had tried all sorts of pain relievers without any relief. I could tell that my neck was super tight, and someone suggested to me to see Dr. Lara. I had never been to a chiropractor before, so I was super nervous. She was more than gentle with me and took everything very slow. She did a thorough job explaining what she was doing and why, which helped ease my nerves. The very next day, after one adjustment, my terrible migraine was gone. I couldn’t believe that I had been living with that pain for so long with such a readily available fix.” – Gina Havlovick

While we can’t guarantee chiropractic care will be the answer for everybody, our offices have a high success rate with patients who get headaches.  If we are unable to find and correct the cause of your headaches, we will refer you to a specialist who may be able to help in another way.  Your health is our only goal.

Clean Eating Dinners

Are you looking for some healthy dinner recipes?  Give these recipes from www.eatingwell.com a try.

Spaghetti Genovese

Mirin-Poached Salmon with Spring Salad

Zesty Shrimp & Black Bean Salad

Tilapia with Tomato-Olive Sauce

Spicy Tunisian Grilled Chicken

Shrimp Scampi Flatbread - Clean Eating

Looking for a new recipe to try this weekend?  How about this gluten free shrimp recipe from CleanEating.com.  Looks great to us!



Shrimp Scampi Flatbread - Clean Eating - Clean Eating

What is Clean Eating?

Clean eating isn't a diet or a short term fix.  It is a lifestyle based on eating whole foods that are unprocessed and don't have chemicals added to them.

If you are not cooking your own meals, it is unlikely that you are eating clean. Fast food is laden with chemicals and additives - it also affects your body so you crave more sugary and fatty foods. Many pre-packaged meals are also full of chemicals and additives that are bad for your health. One basic rule is that if you cannot pronounce an ingredient on the label, don't eat that food!

Eating clean means eating foods as close to whole as possible.  For instance, eat an orange instead of drinking a sugary orange drink.  Instead of processed chicken tenders, roast a real chicken and you won't have ingested up to 25 additional unknown ingredients.

If you are struggling with diabetes, are overweight, suffer from constipation, or just lack energy, you will benefit from clean eating.  Here are a few recipes from CleanEatingMag.com to get you started.  We will post more recipes in future blog posts, but you can also search "clean eating" on the internet and you will find many quality recipes.  Bon appetit!

Grilled Italian Sandwich

Slow Cooker Roast Beef and Leek Sandwiches

Thai Lime Chicken

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.

Strength and Flexibility Assessments

Strength and Flexibility Assessments

“Put Spring back into your step and your activities by taking advantage of our Strength and Flexibility Assessment at Schubbe Resch. This personal evaluation will be performed by one of our therapists to isolate problem areas and to discover possible trouble spots which prevent you from enjoying your everyday activities and special outings.  Whether it is gardening, golfing, walking or watching your young athletes on the baseball or soccer fields. This assessment will be time well spent so you can spend your time well. After your assessment, your personal therapists will show you posture, stretches and specific strengthening ideas.” Dr. James McRae, DC

“Many of our patients get hurt doing everyday tasks that they have done many times before, such as bending over to pick up a golf ball or tie up the dog. Although it may not make sense at first, these incidents are the result of changed movement patterns over time. This change is often a result of the body compensating for a loss of flexibility or strength somewhere in the body. The body will always find a way- but the results often aren't pretty. A flexibility and strength assessment will help find and address the underlying issues that may have led to poor movement patterns. For example- tight hamstrings will make it increasingly difficult to use your legs when bending. This will result in an over utilization of the back. Injured low backs usually aren't weak backs- They are tired backs!! Anyone who wants to get to the bottom of why their back hurts and try to uncover the clues will benefit from this service.” David Gunderson, BS

Our therapists will test your muscle strength by doing a table top muscle assessment. Many times when the muscles aren’t doing their job, another muscle group will compensate, leading to muscle imbalances and pain. They also address core strength and the most effective ways to strengthen those core muscles. A strong core is very important for preventing many aches and pains in the low back and neck, as well as other areas of the body. The therapist will give you a personalized program based on their findings and the equipment you have available at home.

Once you are through the assessment phase, your therapist will use their findings to take you through different types of functional workouts. Each workout is designed for your specific needs. Based on the therapist’s evaluation, they will create a customized home workout program for you.

Benefits Include:

·         Improved posture and balance

·         Faster recovery from injury

·         Injury prevention

·         Complements chiropractic adjustments

To learn more, call the Neenah office at 920-720-0660.

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.

Eat Your Veggies!

Many people have a hard time eating the recommended 3+ vegetables per day.  Here are a few tips to help you eat your veggies and like them too!

1.  Try different cooking methods.  If your idea of eating vegetables is opening a can and warming them on the stove, you are missing out on some great flavors!  Lightly brush vegetables such as asparagus, tomatoes, onions, portobello mushrooms, peppers, or zucchini with olive oil and grill.  The char-broiled flavor will be much better than anything from a can.  Alternatively, toss vegetables with some olive oil and roast in your oven.  The roasting will cause the natural sugars in the vegetables to caramelize resulting in a very tasty dish.
   
   
   
   
   
2. Add vegetables to dishes you already like to eat.  Incorporate some broccoli or tomatoes into macaroni and cheese, grate carrot or zucchini into spaghetti sauce, add spinach, peppers, mushrooms or salsa to your omelet.  Substituting vegetables for meat on your pizza is another great option.  Try roasted asparagus and fontina cheese, or caramelized onions, mushrooms and goat cheese for some great combinations.
3. Add vegetables to commercially prepared soups.  Why not add some extra frozen vegetables to chicken noodles soup or minestrone?  Just put the extra vegetables in the soup while heating it up.
4. Make your salad a vegetable power house.  First, substitute iceberg lettuce with spinach, arugula, or darker leaf lettuce for more nutrition. Then add cucumbers, tomatoes, sprouts, carrots, broccoli, zucchini, onions, mushrooms, radishes - the possibilities are endless.  Just be sure to top with a good dressing that is not loaded with bad fats or high fructose corn syrup.  In fact the best dressing can be made at home using a ration of 3 parts oil to 1 part acid.  For example, olive oil and balsamic vinegar, olive oil and lemon juice, canola oil and rice wine vinegar - you get the idea.  You can also add some herbs, shallots, garlic, or mustard for even more flavor.
5. Having a snack attack? Try munching on raw vegetables with dip or hummus instead.  Baby carrots, sugar snap peas, red pepper strips, cut up cauliflower and broccoli all are much better for you than any chip, cracker or pretzel.

If you need more help with your nutritional goals, contact Dr. Laura Kemps who is Certified Chiropractic Nutritionist at 920-738-0200.  She'll help you devise a nutrition plan that works just for you!

What is BMI?

Body Mass Index (BMI) is a simple, inexpensive way to measure body fat.  It relies solely on height and weight for the calculation.  BMI levels correlate with body fat and with future health risks.  Therefore, the CMS recommends practitioners monitor their patient's BMI as part of their EHR (Electronic Health Records).

Factors such as age, sex, ethnicity, and muscle mass can influence the relationship between BMI and body fat.  BMI does not distinguish between excess fat, muscle or bone mass, nor does it provide information about the distribution of fat among individuals.  So here are some considerations to keep in mind when evaluating BMI:

• On average, older adults tend to have more body fat than younger adults with the same BMI
• On average, women have greater amounts of total body fat than men with an equivalent BMI
• Muscular individuals or highly trained athletes may have an increased BMI because of their increased muscle mass.

For adults 20 years or older, BMI is classified using standard categories that are the same for all ages and sexes.  The standard categories are as follows:

BMI                                                           Weight Status

Below 18.5                                                  Underweight

18.5-24.9                                                    Normal

25-0-29.9                                                    Overweight

30.0 and above                                            Obese

BMI should be used as an initial screening tool for overweight or obese adults.  Health care providers must also recognize that other factors, such as distribution of fat, genetics, and fitness level will also contribute to an individual's assessment of health risk.

Use this formula to calculate your own BMI:   BMI = Weight (lb) / (Height (in) x Height (in)) x 703

For example:  Someone who is 5'6" (5'6" = 66") and weights 160 lb has a BMI of 25.8
BMI Calculation = 160 / (66 x 66) x 703 = 25.8 <== This person is in the Overweight category.

Even Chiropractors Have Training Pain!

Going through pregnancy, labor and raising a 1 year old son made it difficult to find not only the time, but the energy for a one of my passions, running. It took setting a goal of completing the Cellcom Green Bay Half Marathon in May to get me back to lacing up my shoes and hitting the pavement! 

 

I am among many who set lofty goals for themselves and jump right into training.  Whether it's a full marathon or 5K you aspire to complete, injuries can crop up and prevent you from crossing the finish line.  Running injuries are most commonly caused by overuse... too much, too fast, too soon.  They hit both beginners as well as those more experienced.  Being a chiropractor, I was not immune to minor aches and pains from training and was chronically dealing with an achy hip after long runs.  The longer distances were becoming difficult and sometimes not even possible.  After getting adjusted and doing corrective pelvic stabilizing exercises the hip pain is improved and is no longer preventing me from going the distance.   

 

Getting early treatment is by far the best option in order to get back to training asap.  Most running injuries can be prevented.  Here at Schubbe Resch Chiropractic & Physical Therapy Centers we work to keep your body functioning to its best capacity and keep you doing the things to you love!

Bemis Company Case Study - Workplace Wellness

The following Case Study is from Bemis Company's 2011 Corporate Responsibility Report. Dr. Chris Resch has been working with the employees at Bemis on a weekly and semi-weekly basis to reduce their work related injuries.

Dr. Chris Resch works with employees at Bemis Company

Workplace Wellness at TIDI Products of Neenah

Dr. Tony Weyenberg has been working with the employees at TIDI Products.  Read how his input has benefited this manufacturing company:

Quote from Dane Dorn, Manufacturing Manager

Employees at TIDI Products, a medical device company in Neenah, have been utilizing the onsite services of Schubbe Resch for the past couple years. Most recently, Dr. Tony Weyenberg developed a 10-minute daily department-wide stretching routine and tracks each employee's progress by annually measuring their flexibility.

"The feedback from our employees has been very positive. Many have said they look forward to doing the stretches because they feel so much better afterwards. Some have even reported that they no longer have many of their chronic aches and pains," said Dane Dorn, Manufacturing Manager at TIDI. "We put a high priority on health and wellness here and I'm glad we are able to help our employees by providing this service." 

Dr. Tony Weyenberg at the TIDI Products plant