Gluten Free Individuals

I use these great recipes daily for my own gluten allergy.  I find them to be very simple to prepare and extremely enjoyable.  I realize that it is difficult sometimes to find quality tasting foods on a gluten free diet, but it is more simple than you may think.  You really don’t have to sacrifice taste like some people think.  You just need to be a little more creative.  So, here are a few sites that I have found to be very helpful and enjoyable.


8/ 27 It won’t be long now!

Well we are in final stretch.  About three weeks left!  I feel like I have done pretty good thus far.  I know I could have done better….as I am sure everybody could do better.  Now I feel like I really have to step up my game!  I don’t want to let myself down.  I need to focus on my “WHY’S.”  For me it will require tightening up my diet and getting in more workouts at home.  I know three weeks may not make much change but mentally I will feel better if I can finish strong.

We all have the ability.  It takes finding the motivation to succeed!

I’m back!

Hi everyone!  I know it has been a while since I have posted anything.  Like anything when you add a ball to all that you are juggling one gets dropped……well I picked it up today.  Wonder what will get dropped now?  Just got done with our Thursday AM workout.  I pushed myself with the cardio but I just don’t feel like I am getting an upper body workout.  Don’t get me wrong.  I really enjoy the workouts and I like how our trainers keep it exciting.  I feel like these workouts are great for weight loss but maybe not specific for weight gain?  I know I could be eating more protein and I am sure that would help.  I need to talk to our trainers and ask for help.  Since day one I have gained almost a half a pound.  This has been great for me and so easy!  I will update you on what the trainers recommend for me.

Support is necessary for success.

Chiropractic FAQ’s

What is Chiropractic and how can it help me?

Chiropractic is the fastest growing and second largest primary health care profession. Chiropractic is based on the fact that an adjustment helps to facilitate better function with the nervous system.  The nervous system is the master system of the body and will aid in the nerves firing better to every organ tissue and cells of the body.  Chiropractic works on the true cause of pain malfunction.

I’ve never been adjusted before, what should I expect with my first adjustment?

With a manual adjustment you may hear a “pop” that is just a gas release.  The computerized adjustment mechanism will create a light tapping sensation that is comfortable, consistent and computerized.  Eighty percent of people will feel good after their first adjustment.  Ten percent may not feel anything and another ten percent may be a little sore.  This is comparable to working out or doing yard work for the first time.

Can you just “Pop” or “Crack” me?

We don’t just “pop” or “crack” anyone.  We perform an x-ray to look for any more serious underlying problems. We do a scan and palpate the spine to check for the “true” cause of the problem. Sometimes the pain is in a totally different area to cause your pain symptoms.

Chiropractic Bear
The chiropractic bear Dr Jim uses to show kids about their adjustment

Is Chiropractic good for my kids?

Chiropractic is an excellent choice for your kids because subluxations or misalignments can occur at any ate. We get great results for numerous health conditions such as headaches, ear infections, bed wetting, asthma, neck, low back, croup, colic, and learning disorders.  Kids love to get adjusted, it is very light and easy.  Dr. Kambeitz’s kids have all been adjusted since birth.

Do I need to get x-rays taken?

X-rays will help us to see what is going on with the disc and vertebrae. It helps us to see which way the vertebrae are misaligned so we can treat the cause of your pain.

Why do I need to get a scan?

The scan will tell us objective measure of how your body is functioning.  It gives a visual representation of how the nerves are firing to every organ and where there is muscular tension.  It helps to see how you are progressing and improving from your last scan.

Why does my second scan look worse than my first scan?

Scanner used during exam

Your scan may look worse from certain stressors you have been going through.  Let’s take a look at your physical, mental, and chemical stressors to see where there could be an imbalance in your body. Sometimes your second scan can look worse, but we are actually “waking” up your nervous system to areas that may have been dormant or firing incorrectly for quite some time.


What is the Gonstead Method?

It is a manual adjusting technique that is very specific to the vertebrae that needs to be adjusted. You will typically hear a “popping” noise when you get adjusted, and that is just a “gas” release from the joint being adjusted.  This is a normal sound, nothing breaking or snapping.

When do I come back for my next appointment?

Your next appointment will be scheduled depending on the severity of the problem you are experiencing.  A patient with chronic versus acute pain will be treated differently?  At Kambeitz Chiropractic Health & Wellness Center P.C. we measure progress by subjective and objective measures.  Some of your objective measure are to look at your x-rays and see what your spinal health looks like.  We do a subluxation scan to see how your nervous system is functioning and with the computerized adjustment mechanism, we check for joint motion and can detect fixations.

Does my insurance cover Chiropractic? Are you in my network?

We will look into your insurance for you.  We are an out-of-network clinic. If you have out-of-network coverage we would be happy to bill your insurance for you. At our clinic we will give you recommendations on treatment based on our clinical findings and not based on your insurance coverage.

Is it alright if I only come two times this week, I have a meeting?

Well let’s see how your spine is doing. The patient is probably feeling better, but as stated before, we only feel 10% of what goes on in our body.  We will show you the joint fixations (subluxations) with patpation of the your spine and demonstrate where there is muscular tension/restrictions. Just as working out two times a week is alright, three workouts a week will get us better and quicker results.  We have hours available before and after most people’s work hours and lunch time appointments too.

Am I done with my treatment?

At our clinic you can be done with treatment at any point, however it depends on your health goals. Do you simply just want to be out of pain, if this is the case, the original proglem could return after a period of time or do you want to feel and function well all the time? If the latter is important, let’s check some objective measures to see how you are functioning. We can use the computerized adjustment mechanism to see function, palpation of hands and/or subluxation scan.

What is myo-therapy and why do I need it?

Myo-therapy bench
Your myo treatment will be in our new myo-therapy bay

Myo means muscle. We are going to work on the muscles to make sure your adjustments hold much better.  Muscles have memory and will keep pulling the vertebrae out of alignment.  It will create better balance in your body which will help with better function.

What kind of stretches do I do?

The doctor will be giving you light stretches to do once your range of motion starts getting a little easier and is painless.  These stretching sheets will show you how to perform the stretches correctly. Remember there should be “no Pain” when you do a stretch.

Do you offer massage therapy?

We do have massage therapists on staff.  Massage helps aid in the adjustments holding correctly because it decreases the chances that muscle memory will pull the muscle to one side.  It will help with joint motion and flexibility which will help the nerves firing ability and increase your range of motion.

What is the computerized adjustment mechanism?

It is an instrument that does adjustments and can locate where the spine is not moving correctly.  The space age technology utilizes a precise oscillating force with uninterrupted motion to get your vertebrae moving correctly again. It is comfortable, consistent and computerized.

Should I use ice or heat?

Typically, in an acute phase we recommend ice. Ice will aid in pain relief and help the area with decreasing heat and inflammation, which will help in the healing process.  Ice the sore/tender area for approximately 15-20 minutes on the area, and 40 minutes off.  Heat can cause more swelling and inflammation in the early phase.

How long will it take to feel better?

There are two types of care: relief care and corrective care.  Relief care is just relief of symptoms. Corrective care is both relief of symptoms and correction of the cause of the problem. It took time to feel the pain and it will take time to correct the cause of the problem.  In the first phase of care, which is 12 adjustments, I expect you to be symptomatically 20-50% better.

Cooking Adventures

Over the last week, I have been trying out a few of the recipes from the 8WW handbook, and it has been a delightful adventure.  I had family in town and made them the egg and sausage muffins.  Define a muffin?…dome shaped dough baked and eaten with butter.  However, that is not what I did, nor was it doughy at all.  They were more like mini quiches, and quite delectable, making my kitchen smell like heaven in the a.m…combining gluten free turkey sausage (a special gluten free for my celiac best friend, 6 eggs and 6 egg whites, sliced fresh mushrooms, onions and peppers, cheese (added at the end for my lactose intolerant roommate), bake and serve.  SO GOOD!!  We had a smorgasbord of treats that morning.

A few days later I made the Healthy Chili…and discovered the challenges of cooking with raw kidney beans.  Let’s just say my chili came out with a few crunchier bites.  House smelling like heaven again though…this is nice.  Chili is so easy!! you just add all the ingredients in a big pot and let it do it’s thing!!

A few of my friends are trying the vegan diet, and we have had dinner with them a few times this week…I realize that my restrictions in eating exist, but nothing compared to theirs…so I continue to adventure!

Two weeks in…

Two weeks in and I feel like I’m making some progress.

The diet part is easy and yet not.  I just got back from a weekend in Vegas.  Even though I packed healthy snacks and brought my Ultrameal and Blender Bottle, my intentions and what I really ate fell short.  Even though I can order something healthier off the menu, making food in the hotel room was a hassle.

I have made myself work a bit harder with planning meals and making sure I have a good variety of healthy food in my fridge.  I am not a huge fan of breakfast, so it isn’t easy to plan the protein, fat and carbohydrate…

The workouts have been fun and make me feel like I’m working hard for the scheduled hour.

I haven’t been as good with pulling out the meditation CD.  I have taken a couple minutes here and there while waiting for something to sit back close my eyes and take a few deep breaths.  I have been making an effort to give myself a little bit of R&R time that I haven’t been able to get around to in months… reading before bed.  Even though work is getting busier and busier I feel that along with some good food, more exercise, I’m feeling more motivated.

The chiropractic adjustments have helped my right leg that I’ve favored for three years now since running and hiking injuries summer of 2009.  Dr Jim has shown me how my range of motion is improving.  I also noticed, that it seems my circulation in my toes has improved…

The improvements with that bum leg can definitely be attributed to the myo therapy work as well.  I discovered how tight my IT band has become, along with my hip flexor.  While the ‘massage’ isn’t relaxing with ocean sounds playing in the background, I find it becoming less painful and more tolerable over the past two weeks.  I am putting more weight on my right leg without it feeling so off balance, and I think the improvements with that leg will allow me to get the most out of the workouts…


No Recipe Required Cooking

So I’m not going to lie… I’ve never been much of a follow a recipe type person.  Maybe if I’m making something special, but I don’t frequently pull out a cook book.

One meal I’ve made twice (in week 1 and week 3) are spiced chicken tenderloin strips.

I usually get the boneless skinless chicken tenderloin packets from Costco.  They’re convenient to freeze to have a quick meal on hand.

Once defrosted I use Savory Spice Shop’s Wash Park Seasoning on one or both sides.

And then I throw them onto my George Foreman grill.

Three minutes later I have dinner and some leftovers.  (And of course I add a couple veggies or a salad with my spiced chicken tenderloins too!)

Now that’s my style!

Week 2 of 8 Weeks to Wellness

Into week 2 of program, day 11 to be exact. We had a great workout with Dusty today, it just goes to show you do not need to spend hours in the gym. I looked at my watch at in 4o minutes we did some great mobility work, ie foam rolling, we did an intense cardio workout and did some challenging strength moves. I feel awesome. I feel good the majority of the time but this has taken how I feel to another level. My right knee that has the screw in it was a little sore, but after my adjustment and massage I feel great. Everybody is having different challenges but to impliment some changes in our daily routine might be a little challenging, but like any challenge there is usually a reward at the end. Planning meals is the biggest aspect and that seems to be going alright even if I have to grab a quick bite, I am eating healthy and even better than I did before. Journalling really holds me accountable. Loving it and excited for staff and patients to experience the difference.

Week 2 Mind and Body Status

Many are stubborn in pursuit of the path they have chosen, few in pursuit of the goal. – Friedrich Nietzsche.

Keep your eyes on your goals but be open to HOW it all unfolds.  Do you realize how many possibilities exist that will get you where you want to go? We can’t even imagine it!  We must be open to the path changing on the way to where we want to be.

The biggest thing I see happening is the breaking down of the lies that have been in my mind for what seems my entire life:  how much weight I have to lose, my physical capacity, my time management, my creativity and cooking abilities, self-control of thought and of appetite….these are all things that I see breaking down, and being rebuilt on an even stronger foundation: WELLNESS. 

I have found myself cheating with a few extra bites of carbs, a piece of fruit in the evenings, too much cheese, half a glass of white wine late at night…those things will not hinder success, but will certainly slow it down.  I have to ask myself, is that what I want? NO! I have 8 weeks!  6 and 1/2 now! I have to keep going and fighting hard and breaking habits and lies and rebuilding foundations.

Also, I am competing in a Triathlon this Sunday, so the outside cardio has been easy! But what will happen come Monday when I no longer have such a strong and tangible and inspiring goal?  Will my priorities be my motivation? What about my future family? My energy and wellness now? A few sizes smaller jeans?  IF weight loss is a goal, then what happens when I reach that?  What is my goal then? Does that mean my goal now has to be different? Something such as wellness? Longevity? Endurance? Energy? Attitude?  How has God intended me to use my body, and am I doing it well now?  All big questions, all needing answered.  I am opening my mind to a different path to the wellness goal, one trial, one question, one answer at a time.