QC Family Focus: November 2015

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Our Menu Includes: - Pizza - Wings - Specialty Pizza - Calzones - Extensive Buffet - Pastas - Sandwiches - Soups - Salad Bar - Wraps - Burgers - Desserts 26 November 2015 - QC Family Focus Be sure to visit us and enjoy our fun family atmosphere! Dine-in, delivery and carry-out available. We love supporting our local teams! Stop by after the big game! Two Iowa locations to serve you: 3408 State St., Bettendorf, IA 52722, 563-355-FAME (3263) 902 6th Ave., DeWitt, IA 52742, 563-659-FAME (3263) Like us on Facebook!
Tips For Shoveling Snow Without Hurting Your Back Brigette Hajduk Practice Representative, Nelson Chiropractic Love it or hate it, snow is part of life in our region. Most of us don’t give a lot of thought to the mechanics of moving snow off driveways and sidewalks. But we should, because shoveling snow is one of the most common causes of back injuries during winter months. So what should you do? Follow these tips to avoid injuring your back. Warm Up: Shoveling is a workout, so you need to warm up those muscles and stretch, just like you do before exercise. Remember to stretch your low back and hamstrings – especially if you’ve had soreness or a prior injury. If you wake in the morning to a fresh layer of snow, take a little time to wake up and move a bit before going out to clear it. Pick the Right Snow Shovel: A curved handle or adjustable handle will enable you to bend at the knees to keep the blade on the ground. Additionally, a smaller shovel will help reduce the amount of snow you lift at one time. Push Vs. Lift: If possible, push snow to the side instead of lifting it to reduce strain on your spine. If you do lift snow, ensure you are facing the direction you need to move it with shoulders and hips square. Avoid twisting – always pivot your whole body. Bend at your hips or knees, instead of your back. Never throw snow over your shoulder. Work Smart: Shoveling smaller amounts of snow over a longer period of time is safer than trying to shovel a large pile all at once. Remember that wet snow is very heavy. Take breaks every 10 to 15 minutes and stand up and stretch. Slipping is another common cause of injury during freezing temperatures. Remember to use footwear with good tread to minimize your likelihood of slipping. Spreading kitty litter, gravel or salt on your walk can increase traction, too. It is common to slip getting in and out of a car, so spread some around where you normally park at work or home. As with any physical activity, if you experience pain, stop what you are doing. Schedule an appointment with your chiropractor, who has specialized training in musculoskeletal issues. Don’t have a chiropractor? Nelson Chiropractic would love to help you! Call (563) 359-9541. QC Family Focus - November 2015 27
Page 1 and 2: NOVEMBER 2015 - Complimentary Issue
Page 3 and 4: November 2015 Serving Eastern Iowa
Page 5 and 6: Christmas Cottage “The Area’s M
Page 7 and 8: Putnam Boosts Holiday Offerings Exp
Page 9 and 10: QC Family Focus - November 2015 9
Page 11 and 12: Brenda Boleyn, Ph.D. & Barbara Wies
Page 13 and 14: HEALTHY HABITS FOR MOTHER AND BABY
Page 15 and 16: Did Did you you know? A fast A fast
Page 17 and 18: : ike ng in ars ely. ent red er re.
Page 19 and 20: Just For Kids QC Family Focus - Nov
Page 21 and 22: Dedication Creating Solutions Tawny
Page 23 and 24: The Impact Of Volunteering Kelsey B
Page 25: Ever crave the comforts of a big pa
Page 29 and 30: A WQPT EMBRACING OUR MILITARY SPECI
Page 31 and 32: The Hidden Dangers Of Radon: Is You
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Page 35 and 36: All The Comforts Of Home Join The H
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Page 39 and 40: Plan your school, church, birthday

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