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.