Cebiche!

One of my favorite dishes that I’ve made and ordered when traveling around the world is cebiche.  And with the variety of veggies, I thought it would be perfect to share for some 8WW diet inspiration.

Cebiche, if you’re not familiar, “is typically made from fresh raw fish marinated in citrus juices, such as lemon or lime, and spiced with ají or chili peppers. Additional seasonings, such as chopped onions, salt, and coriander, may also be added” (wikipedia).

Being that we’re in Colorado fresh fish is harder to come by.  When I’m itching to make a cebiche here in Colorado, I usually make a shrimp cebiche.  (In order to ensure that the shrimp, which was not caught that day, is free from bacteria, I always put it in for a quick boil as is recommended.  The acids from the lemons and limes will cook the shrimp but it won’t kill the bacteria.) I first made it from this recipe from simplyrecipes.com, which has always remained a tried and true recipe to follow.  It makes for a great leftover as it continues to marinate!

A bowl of shrimp cebiche
A bowl of cebiche made with the following recipe

Shrimp Ceviche Recipe

If you find the ceviche a little too acidic, drain out some of the juices after the marinating, add a little more avocado (or some olive oil) and/or a little more salt.

Ingredients

1 pound medium-small shrimp, peeled and deveined
2 Tbsp salt
3/4 cup lime juice (juice from 4-6 limes)
3/4 cup lemon juice (juice from 2-3 lemons)
1 cup finely chopped red onion
1 serrano chile, ribs and seeds removed, minced
1 cup chopped cilantro
1 cucumber, peeled diced into 1/2-inch pieces
1 avocado, peeled, seed removed, cut into 1/2-inch chunks

1 In a large pot, bring to a boil 4 quarts of water, salted with 2 Tbsp salt. Add the shrimp and cook for 1 minute to 2 minutes max, depending on size of shrimp. (Over-cooking the shrimp will turn it rubbery.) Remove shrimp with a slotted spoon and place into a bowl of ice water to stop the cooking.

2 Drain the shrimp. Cut each piece of shrimp in half, or into inch-long pieces. Place shrimp in a glass or ceramic bowl. Mix in the lime and lemon juice. Cover and refrigerate for a half hour.

3 Mix in the chopped red onion and serrano chile. Refrigerate an additional half hour.

4 Right before serving, add the cilantro, cucumber, and avocado.

Yield: Serves 4-6.

Chiropractic X-Rays

Are you coming in for your first appointment at Kambeitz Chiropractic Health and Wellness Center P.C.? Or are you coming in for your first adjustment ever?

Either way, you will have a new patient exam which involves getting a set of digital x-rays and using a subluxation and thermal scanner. (And when you leave, you will get to take home a copy of your scan results and a disc with your digital x-rays!)

Some chiropractors that you have been to may not require x-rays before they start treatment.  And some clinics, such as our own require new or recent x-rays.

You’re the One to Benefit

X-rays allow our Doctors to get a better look into the causes and origins of your pain. They say, ‘we only feel 10% of what is going on in our bodies.’ Many people think of Chiropractors as joint adjusters to reduce pain, but we consider ourselves s Doctors of the nervous system. A poorly aligned spine may cause some nerves to fire triggering headaches, reproductive problems, carpal tunnel, foot or ankle pain, bed wetting etc.  By looking at your x-rays we don’t have to just treat the symptoms, by adjusting the vertebrae that correspond with your symptoms, but rather reduce tensions on the nervous system preventing future symptoms.

While in the exam room, after taking x-rays, we will also do a spinal scan.  This subluxation scan gives us a visual of the muscular tension and symmetry. The thermal scan coordinates with the autotomic nervous system and the nerves that travel to every muscle, tissue and cell in the body.  Each scan is unique and the Doctors will go over your scan results with you.

Occasionally we will rescan you to see progress and changes as you’ve progressed through your treatment plan.

No Pain, No Gain… Or is it? Target Heart Rate

A couple weeks ago we wrote about the common gym mantra, ‘no pain, no gain’ and when to listen to your body and find the source of your pain.

Another important aspect of our training program is matching the cardio workout with your age and current fitness level.  The best way to do this is to watch your heart rate.

Your target heart rate is calculated by subtracting your age from 220 and multiplying by the intensity of the workout.  Find your target heart rate by looking across the row that is closest to you age. Continue reading No Pain, No Gain… Or is it? Target Heart Rate

Get Ready for Ski Season!

Kambeitz Chiropractic Ski Conditioning Boot Camp with Cassie

Are You Ready for Ski Season?

Do you want to be able to ski a full day without being exhausted? Have you ever wanted to ski a mogul field without taking a break? Do you want to be able to improve your form and ski more difficult runs?

If you answered yes to any of these questions, then ski conditioning boot camp is for you!

Ski conditioning boot camp is for all skill levels and abilities. It’s for beginner, intermediate, and advanced skier and snowboarders who want to get in shape for a great season of skiing and riding.

Is Ski Conditioning Boot Camp Affordable?

Yes! Each class will cost $20 to attend.

When is Ski Conditioning Boot Camp?

Sessions will start Wednesday, October 24th at 6:00pm and will be help every Wednesday for 8 weeks. Workouts will last and hour and will take place at the clinic.

What if I Need Modifications to the Workout Due to an Injury?

All workouts are customized to each participant’s individual abilities. Kambeitz Chiropractic’s Ski Conditioning Boot Camp will be overseen by Dr. Kambeitz and Dr. Zales.  These classes are instructed by Cassie Wright, a certified Personal Trainer.

How Do I Sign Up?

All you have to do si schedule at the front desk or call 303-790-6000 to make an appointment. On the day of your workout, please be here no later than 6:00pm. Classes will begin at 6:15pm, once every participant has closed out with the front desk.  Please be sure to schedule each workout as drop-ins are not encouraged.

No Pain, No Gain… Or is it? Post Workout Soreness & Functional Movements

There is a gym mantra we have all heard, “No Pain, No Gain.” It has been used by trainers in workouts, by athletes in commercials, and quoted by great athletes.  Certainly when working out your body is exhausted, fatigued and put under stress that it would not have while sitting on the couch. But when does the ‘pain’ you are feeling, prevent you from reaching your athletic and wellness potential?

Not all pain that you feel during your workout originate from the workout itself. We have a variety of patients at our clinic and in our 8 Weeks to Wellness program. There are patients with pain from an old injury, and those with pain from a very recent injury. Some patients’ x-rays show good spinal alignment, while others have poor spinal alignment.

The alignment of a person’s spine can affect outer extremities of the body. A patient with one hip slightly higher than the other may complain of knee pain believing the problem is entirely in the knee but not realize where the problem is originating.

We can only feel 10% of what is going on in our bodies.

At the start of the 8 Weeks to Wellness program we will do an exam and test your functional movements. During the functional movement testing we will identify areas of your body that do not pass these range of motion tests.

Our trainers will then focus a portion of your workout with mobility exercises to stretch and strengthen the area(s) you failed in the functional movement tests. By focusing on these susceptible areas, you will be able to help prevent future injury during your workouts.

While we expect you to be sore a couple days after your group workouts with our trainers, let us know if it exceeds normal post workout soreness. Normal soreness might mean you’re sore stepping out of bed in the morning, going up and down the stairs or lifting groceries. Stretching and your outside cardio usually helps relieve the normal post workout soreness.

Fall Chili

With fall quickly approaching, I’ve been craving anything with pumpkin in it.  Last weekend I found this recipe and gave it a go.  It was super easy to make and absolutely delicious.  If you’re on the 8WW program, this is a great lunch to pair with a hearty whole grain roll and big salad.

Recipe from Skinnytaste.com.

 

 

 

Crock Pot Turkey White Bean Pumpkin Chili

This is pretty mild as far as heat goes, if you want more kick use chipotle chili powder in place of the chili powder and use it according to your taste. Leftovers can be frozen, enjoy!

Cooking spray

2 lb 99% lean ground turkey

1/2 tsp olive oil

1 small onion, chopped

3 garlic cloves, minced

1 tsp chili powder, to taste

2 bay leaves

2 tsp cumin

1 tsp oregano

2 (15 oz cans) of white northern or navy beans, rinsed and drained

15 oz can pumpkin puree (not pumpkin pie filling)

4.5 oz canned chopped green chile

2 cups low sodium, fat free chicken broth

fat free sour cream for topping (optional)

Chopped cilantro and chives for topping (optional)

Salt and pepper to taste

Heat a large heavy sauté pan over high heat and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes.  Add to crock pot.

Add oil to the sauté pan, then onions, garlic, sauté about 3 – 4 minutes; add cumin and sauté another minute.

Add to crock pot. Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.

Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Makes 9 servings

Nutrition per serving (serving = 1 cup)

183 calories

2.3 g fat

22.3 g protein

10.9 g carbs

8.8 g fiber

2.1 g sugar

429 mg salt

 

Behind the Scenes: Chiropractic and MLL Lacrosse Player Mark Matthews

For the past four years, Kambeitz Chiropractic and Dr. Kambeitz has been a very strong asset to my lacrosse career at the University of Denver. Whether he was treating me for an injury or offering an array of stretching techniques, Dr. Kambeitz has a profound understanding of my individual needs. Through his meticulous care and proficiency I am pain free today and was able to keep healthy throughout my college career. He was able to keep me healthy as he has an acute understanding of athletes. Without Dr. Kambeitz’s golden hands and the rest of Kambeitz Chiropractic, I may not have triumphed to my ultimate goal, playing professional lacrosse.

-Mark Matthews

Photo from matthewslacrosse.com
  • 3rd overall pick in the MLL to the Denver Outlaws
  •  University of Denver
  • 2x Division 1 All-American
  • Holds the all-time mark in school history with 216 career points
  • 155 goals scored
  • 2x Minto Cup Champion
  • Team Canada U-19 Silver Medal

The Influences that Affect our Attitudes Towards Health and Wellness

Have you always enjoyed your veggies? Has a morning run been a ritual for years? How do you handle stress?

Diet, exercise, and attitude are three of the five spokes of health we speak about at the clinic and in our 8WW program.  Missing just one of the five spokes of health (which also include chiropractic and massage) and you’re likely missing a piece of the pie that has been preventing you from living and feeling your best.

Attitude is a big component that closely influences the other spokes of health.  Your attitude affects the way you eat. Many indulge after a hard day with alcohol and junk food; leaving not only your mind, but also your body in poor condition. You may be less inclined to exercise, further perpetuating the cycle.  A good attitude can help you achieve your athletic goals, but a bad attitude can limit you from reaching your goals.  That’s where our team is here to help enthuse and empower you with each step of the 8WW program, from chiropractic to massage, nutrition and training.

Depending on your schedule you will be in the clinic 2+ visits per week.  Some patients choose to get adjustments and myo-therapy the same day as their workouts and others may choose to make separate appointments to cover each.  It is our goal to have you leaving the clinic excited about your progress and enthused to continue the program at 100%.

Of course the stress of our daily lives can make even the best of us lose our focus; sometimes with junk food or skipping your workouts.  The 8WW has a component to help you re-center your attitude and manage your stress.  It’s meditation.

Meditation involves taking control of your mind by directing its awareness towards something else, like your breath. (8WW Program Manual)

You will receive a meditation CD in your 8WW materials.  It is the one activity that is hardest for us to oversee of your 8WW program.  But as the 8WW program creators explain, The Patients who have achieved the most spectacular results are those that successfully learned how to meditate and practiced it faithfully.

Every day, take ten minutes to listen to your meditation CD.  Find a quiet place, clear of distractions, to listen to your CD.  Make meditation part of your daily routine, to be most successful.  Some will choose to listen to their CD in their car, while others might find a place in their home.  The first track of the CD has instructions for meditation.

Please share below how you have built meditation into your schedule and how it has helped you manage your stress and attitude.

Ultrameal Shakes

UltramealEach week while you are in our 8WW program you will get a container of Ultrameal.

Ultrameal is a meal-replacement shake made by Metagenics. We like it because it has a low glycemic index.  The shake was designed to, ‘along with a healthy dietary program and regular exercise… to support a healthy body composition by targeting fat loss and helping to maintain lean muscle.’ (Ultrameal label)

The 8 Weeks to Wellness program involves eating more, smaller, and balanced meals. By mixing up an Ultrameal shake twice a day, it takes out the preparation of two of those meals each day.  Each shake gets two scoops of the flavored powder. You may choose to mix your shake with water, almond milk or skim milk.

After the first week, when you are allowed to add fruit (carbohydrates) back into your diet, you may choose to add frozen berries or a banana to your shake.

We have a variety of Ultrameal shake flavors at the clinic. Some of our favorites include ‘Chocolate Mint,’ ‘Vanilla,’ ‘Dutch Chocolate,’ ‘Strawberry Supreme,’ ‘Mocha,’ and ‘Peach.’ Some of us even enjoy mixing a scoop of two different flavors for a more unique flavor.

If you aren’t a big fan of drinking meal-replacement shakes, ask about the Ultrameal bars.

Be sure to stop by our front desk each week to pick out your ‘flavor of the week’ and let us know what you think of them!

 

 

8WW Services

The Eight Weeks to Wellness Program is an eight week adventure to attain greater health and wellness.

There are a bunch of services included to bring clients awareness of their health and make lifestyle changes to improve their overall health and wellness.

In the program you will have your pre-exam which includes

  • Blood test with full lipid panel
  • Bioimpedance exam
  • Functional movement exam
  • X-rays (if you do not have a recent set of X-rays taken at our clinic)

These will be compiled in our ‘Report of Findings’ and you will receive your Wellness Score Report after all the data from the exam is compiled.

You will get schwag including

  • A gym bag
  • A program guide book and meal journal
  • A resistance band workout set
  • A Blender Bottle
  • A meditation CD
  • Your supply of Omega 3 Fish oil supplement
  • Along with your weekly choice of  Ultrameal (see front desk for available flavors)

Each week you will have

  • Two one hour sessions with our personal trainers in our gym facilities
  • Two chiropractic adjustments
  • Two myo therapy treatments

Upon completion of your eight weeks

  • We will perform a post-exam with full lipid panel blood test, bioimpedance exam, and functional movement exam.

The program isn’t over at eight weeks but rather the start of the rest of your life. Ask about services available for our 8WW graduates!