Is it Time to Detox?

The transition from summer to fall is a great time to detox.  As the temperature and climate change, you can help your body transition into the new season through detoxification, which eliminates toxic wastes that have accumulated in the body.  Getting healthier is important… and so is feeling your best.

Each year, more than 4 billion pounds of toxic chemicals are released into the environment.  These toxic chemicals can accumulate in your body and affect overall health.  Many health problems may be associated with prolonged exposure to various toxic agents that our bodies may not be able to cleanse completely.  During periods of detoxification, certain nutrients are in increased demand to help turn toxic substances into harmless by-products for elimination from the body with the use of specific supplements and medical food.

Benefits of Detoxification:

1.       Remove toxins from the body

2.       Increase energy

3.       Prevent chronic disease

4.       Enhance immune function

5.       Lose weight

6.       Slow premature aging

7.       Improve skin quality

8.       Improve mental and emotional clarity

9.       Restore balance to the body’s systems

10.   Improve quality of life

Our chiropractors at Schubbe Resch are equipped to guide you through a safe metabolic detoxification program to help you feel your best as we head into the fall.  Schedule an appointment with your chiropractor or call the office for more information. 

Spring Running Events in the Fox Cities

We thought we would make life easy for you and give you a list of the running events coming up in our area. Whether you are a seasoned competitor or a race newbie, you are sure to find something to train for this spring!

April 13th - Oshkosh, WI  - Oshkosh Half Marathon and 5K - www.dutrirun.com
April 26th - Neenah, WI - Glow 4 It Fox Cities 5K Run/Walk - www.glow4itfoxcities.com
April 26th - Oshkosh, WI - Run Away to the Bay 55 mile relay - www.runawaytothebay.com
May 3rd - Neenah, WI - Hope for Kenya Duathlon & 5K - www.dutrirun.com
May 10th - Appleton, WI - Sole Burner 5K
May 18th - Green Bay, WI - Cellcom green Bay Marathon - www.cellcomgreenbaymarathon.com
May 18th - Appleton, WI - Chocoholic Frolic 5K and 10K - www.chocoholicfrolic.com

And looking ahead, plan on the Cliff Runner 10K on July 20th in Sherwood (High Cliff State Park). Schubbe Resch will be providing the medical tent at the race.  www.cliffrunnerevents.com

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.

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

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.

Workplace Wellness at Schubbe Resch

On-Site Company Services are provided by our Neenah office.

Overall Goal:  Promote health and wellness with all company employees.

Meet individually with employees who are looking for advice in the areas of:

1.       Proper body mechanics with a work or non-work related activity.

2.       Alternative body mechanics advice when working around another health issue such as a previous knee or back condition.

3.       Office ergonomic set-up.

4.       Home office ergonomic advice.

5.       Home exercise programs are developed.  Advice regarding choosing the most appropriate safe strength exercises.  Advice on choosing the most appropriate safe cardiovascular exercises.  Teach employees safe strength training technique, target heart rate and how to monitor heart rate.

6.       Nutritional advice is given including how to read fool labels as it relates to calories and grams.

7.       Recommendations for the most appropriate splints or braces.  No splints or braces are given.

8.       Conservative recommendations for work related and non-work related “aches and pains.”

 Dave Gunderson will have a consultation with the employee and then give conservative recommendations that may include – posture, body mechanics, home ice/heat application, stretching and strengthening exercises.  No specific diagnosis or treatment is given.

Chris Resch, DC will take a history, examine, diagnose and give conservative recommendations.  The conservative recommendations may consist of – posture, body mechanics, home ice/heat application, stretching and strengthening exercises.  Referral recommendations regarding the most appropriate specialist is sometimes discussed.  No specific treatment is given.

Schubbe Resch also provides the following group presentations:

 Lower Back Injury Prevention – this presentation covers posture, lifting techniques, stretching and strengthening.   All topics are covered in great detail and from multiple perspectives.

Sitting on the Job – this presentation is geared toward the “office worker”.  Topics include- posture, body mechanics, office and work station set-up, common stretches and strengthening exercises.

Common Musculoskeletal Conditions – this presentation covers common conditions of the – neck, back, shoulder, elbow, wrist, hip, knee, ankle and foot.  We discuss common causes, self-treatment and preventative techniques associated with all of these conditions.

 Looking at “Life in Reverse”- this is a health and wellness presentation with a twist.  We discuss the seven most common causes of death prior to the United State average mortality age of 78.5.  Five of these Seven are heavily influenced by life style decisions.   The presentation then looks back at life style decisions that can be made to avoid becoming a mortality statistic.  We discuss CardioMetabolic Syndrome (cholesterol, blood pressure, triglycerides, blood sugar and waist circumference).  The presentation also teaches healthy techniques in the areas of nutrition (protein, carbohydrates, fats, food labels, grams and calories) and exercise (cardiovascular, full body strength and flexibility, target heart rate). 

These individual meetings and presentations are 100% in the best interest of our audience and they do not become a promotional opportunity for our office.  If you are interested in discussing Workplace Wellness, contact our Neenah office at 920-720-0660.  You can also read more about Workplace Wellness on our website.

Dr. Laura Kemps Receives her Nutrition Diplomate!

Our offices would like congratulate Dr. Laura Kemps on the successful completion of her Clinical Nutrition Diplomate program.

This was a two year program that required a research paper, two case histories, 24 classes, and numerous exams.  Dr. Laura passed her annual exams as well as the National Board Exam for Nutrition.  She is now recognized as a certified nutritionist in addition to her chiropractic degree.

She will continue her education with additional nutrition seminars each year as well as requirements such as article reviews and more research papers.

To get a better idea of what nutritional counseling with Dr. Laura entails, please read the blog post - Nutritional Counseling - What to Expect.

Three Easy and Healthy Super Bowl Appetizers

Super Bowl parties mean lots of friends, fun, and food.  Although you can't control what other people serve, you can bring some healthy appetizers to share that you know are full of low calories, high quality ingredients.  Give one or all three of these a try!

Garlic and Sundried Tomato Hummus

Here’s an easy and healthy “chips and dip” recipe to try this Super Bowl Sunday.  The chickpeas provide fiber and protein without a lot of calories.

Mini Caprese Bites

You can impress your friends without  a lot of fuss with these mini tomato and mozzarella skewers.  Toothpicks will also work if you don’t have wooden skewers.  Consider serving with a variety of vinegars and oils for dipping.

Gazpacho Shooters

Serve this easy 3 ingredient gazpacho in tall shot glasses garnished with cucumber sticks and cocktail shrimp for an unusual and eye-catching appetizer.

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!

Why Pilates? With Special Guest Blogger Stephanie Emenecker

When someone asks me what I love about Pilates I have a hard time pinning down one answer.  Attending Pilates classes for the last 9 years through two pregnancies, and teaching for the past year has offered a strength and awareness of the body that few other fitness activities have been able to provide.  The interesting thing is that you don’t have to be super fit or limber or even very coordinated to create a stronger body… just incorporate Pilates into your week.  I hear time and again, “Once I get fit I will try out a class.”  But the thing is that this is the perfect activity to get you moving safely and reducing your risk for injury.  It can work for any one. 

Weak core strength is one of the major root causes of back and neck pain.  Pilates focuses in on those core muscles and digs deep to strengthen from the inside out, tapping into the deep stabilizers that are often overlooked in the typical workout.  Through simple, isolated movements you can create a more balanced, flexible body that will be less prone to injury!  At Schubbe Resch we can help you carry these principles into your other activities and see how they strengthen your everyday movement, bridging your workout with your hobbies and work.

We have options for you too!  We offer private Reformer sessions to work the full spectrum of core and stabilizer engagement.  The Reformer is a piece of Pilates equipment that uses spring resistance to engage the arms and legs as well as the core.  Particularly useful for those clients interested in strengthening and balancing muscles in the knees, legs, arms, and shoulders as well as their core.  While private sessions offer the most individual attention, others may prefer the motivation of a group setting.  If that is your preference come join one of our various morning or evening group mat classes.

There are many places you can find Pilates classes so why choose Schubbe Resch?  Our instructors are STOTT^R Certified providing top-of-the-line Pilates instruction.  All classes at Schubbe Resch are small, relaxed, and individualized with a focus on safety and form.  As an instructor I am not there to get my own workout in but to help the clients get the most out of that hour.  So whether it is your goal to improve your posture, get more out of your current fitness routine, or take the pain out of that wicked golf swing come try a class or private Reformer session at Schubbe Resch.