December 31, 2011

Top Health Articles of 2011 on DrKehres.com


Looking back at 2011, here are the five most popular health articles on DrKehres.com. Thank you to everyone who reads our blog, here is to a happy and healthy 2012!

1. Diet Tips from Sumo Wrestlers (also featured on NBC 25 news)
If someone truly wants to lose weight, they should do the exact opposite of what sumo wrestlers do.

2. The Top 10 Unhealthiest Health Foods    
From milk to "whole" grain bread to Vitamin Water, Dr. Kehres uncovers the unhealthy "health" foods.

3. Recipe: Tomato Chips
An easy and healthy crunchy snack to make at home.


4. Recipe: McDaniels McNuggets Skip the drive through and make a healthy version of chicken nuggets that kids will love.

5. Why My Baby Will Always Get Adjusted    
A guest post by Victoria Rechcygl about healthy pregnancy and babies.

What health articles would you like to see on DrKehres.com in 2012? Take this survey to give us your input.  

Happy New Year!

December 29, 2011

Simple Sleep Tips

Sleep is a crucial part of health, researches have found that a good night's sleep helps your body heal and protects from cancer.

When you fall asleep your body balances its hormones and produces melatonin which is one of the most powerful anti-oxidants known.



 
Get the best sleep possible by incorporating these simple sleep tips:
  • Wear a sleep mask. 
  • Reduce light in the bedroom -- consider using black out shades, cover lights from alarm clocks, don't use night lights. 
  • Shut down your computer and TV one hour before bed. 
  • Ideally, go to bed at 10 p.m. Between 10 p.m. and 2 a.m. our bodies do most of the muscle repair, and after 2 a.m. mental repair takes place. If you go to bed at midnight, you will miss two hours of physical repair potentially causing you to wake up feeling tired and even sore.
  •  Turn the thermostat down to 70 degrees or lower. 
  • Fall asleep and wake up with help from the Soleil Sun Alarm sunset and sunrise feature (also available at Kehres Health).
Click here for more sleep tips.

December 21, 2011

Jennifer Kehres on Fox Business

My wife, Jennifer Thieme Kehres, was recently on the Stossel Show on Fox Business for the segment Government Healthcare Gone Wrong.

Jen's family business is Amigo Mobility in Bridgeport, Michigan and she was interviewed by John Stossel about Medicare waste and abuse and how it affects tax payers and Amigo's customers. We went to New York City a few weeks ago and had a great time. It was really neat to see a behind the scenes look at filming and meet John Stossel.




Read more about Medicare waste.

To support the reduction of Medicare waste, please contact Jennifer Thieme Kehres at jtkehres@myamigo.com or 989-921-5015 to share your support or your experience with mobility scooters or power wheelchairs. Click here to also contact your local representative.

December 14, 2011

Recipe: Mexican Omelette

I love omelettes, they are a great way to pack as many vegetables as possible into your meal. We eat a lot of Mexican food as most dishes typically use a lot fresh vegetables, protein and a variety of healthy spices.
  • 2 eggs
  • 1 medium tomato
  • 1 small green pepper
  • 1 avocado
  • 1/2 pre-cooked chicken breast (chicken breast was baked with chile powder, paprika, a dash of chipolte)
  • Small handful fresh cilantro
  • Optional: salsa or hot sauce
Chop the vegetables and chicken, then heat a pan to medium. Add a little bit of coconut oil to coat the pan, mix two eggs and pour in the pan. Lightly cook each side of the omelette.

Fill the omelette with half of the chopped ingredients and fold in half. Once cooked, top with the rest of the vegetables and add salsa or hot sauce!

Traditionally considered a breakfast food, healthy omelettes are a great and filling meal any time of day.

November 29, 2011

Homemade Turkey Broth


Have you ever used your leftover turkey carcass to make broth? You can also get a lot of turkey that was left on the bones. Put it in the crock pot with water and spices for 6-8 hours and voila!


November 27, 2011

"Dr. Kehres is one of the most credible sources" -Sean Croxton

"Dr. Kehres simply delivers.

In a blogosphere overrun with misinformation, the doctor has established himself as one of the most credible sources of top-notch health advice.

It is an honor to have his real food recipes in The Underground Cookbook. I look forward to working with him on future projects. Thanks, Doc!"


--Sean Croxton, Underground Wellness
Author, health blogger, TV show host

November 22, 2011

Breakfast Like a King


eggs over easy recipe
 "Eat breakfast like a king, lunch like a prince, and dinner like a pauper" nutritionist Adelle Davis said.

The most important meal of the day is breakfast, study after study has shown that eating a healthy breakfast can help with everything from improved concentration to higher energy to weight loss.

While sumo wrestlers skip breakfast to gain weight, the rest of us should be eating breakfast to lose weight. According to Dr. Wayne Callaway, obesity specialist at George Washington University, skipping breakfast can not only trigger overeating later in the day but can also cause a drop in metabolism.

Eating a healthy breakfast is key. A recent study found that people who ate two eggs (protein) for breakfast lost 65% more weight and reduced waist circumference by 83% more than people who ate a bagel (processed carbs) for breakfast (Pennington Biomedical Research Center).


In addition to eggs, whey protein powder is an easy and healthy way to get protein for breakfast. One of my favorite protein shakes is:

    
    whey protein & berry smoothie
    
  • 1 scoop of Jarrow whey protein powder* (18 grams of protein)
  • 1/2 cup of frozen blueberries
  • 1/2 cup of frozen strawberries
  • 1 banana
  • 1/4 cup coconut milk
  • 1/2 cup of water
Blend & enjoy!

We love using our Magic Bullet blender because of its quick and easy clean up, but any blender will work.

Click here for more breakfast recipes.

*Jarrow whey protein powder is available at your local health food store or Kehres Health & Chiropractic in vanilla, chocolate or unflavored. To order contact Dr. Kehres at 989-607-4322 or drkehres@kehreshealth.com.

November 20, 2011

Recipe: Healthy Chai Tea

With the winter months approaching most people enjoy tea or coffee. Homemade chai tea is very easy to make and really tasty!

Try making it at home so you can use healthy alternatives such as coconut milk and raw local honey.

• 3/4 cup of hot water
• 1 organic green tea packet or green tea leaves
• 1/4 cup coconut milk (I use Thai Coconut Milk that comes in a can, full fat)
Cinnamon and allspice to taste
• Add a spoonful of raw local honey

It doesn’t get much easier than that, and it is healthy and affordable!

November 13, 2011

Festival of Trees 2011

Kehres Health & Chiropractic donated a tree for the Saginaw Junior League's Festival of Trees this weekend. All of the money raised is going toward building an outdoor playscape at the Saginaw Children's Zoo.

Our tree's theme was Perfectly Unaligned. Congratulations to Lawrence of Bay City who won the tree and a 60-minute massage!

Eat More. Exercise Less. Saginaw health class


Dr. Kehres demonstrating mountain climbers at an Eat More. Exercise Less. health class. Free health classes are held monthly at Kehres Health & Chiropractic in Saginaw. Click here for an upcoming schedule.

We hope to see you there!

November 7, 2011

Dr. Kehres, Saginaw Chiropractor, at Upcoming Events

Saginaw Festival of Trees
Kehres Health & Chiropractic has a Christmas tree at the Junior League's 2011 Festival of Trees. Check out this fun event and enter to win Dr. Kehres' Perfectly Unaligned tree that includes a gift certificate for a one-hour hot stone massage and health consultation.

At Apple Mountain in Freeland, Mich.
Friday, November 11th: 10 am - 5 pm
Saturday, November 12th: 10 am- 7 pm
Sunday, November 13th: 10 am- 4 pm

The Saginaw News All About Women Expo
Stop by our Kehres Health & Chiropractic booth #618 at The Saginaw News All About Women Expo at SVSU for free 10-minute sessions on a variety of health topics including how to exercise less & eat more, simple changes to boost your energy, healthy recipes and how to read food labels.

At the Saginaw Valley State University Ryder Center
Friday, November 11th: 10 am – 8 pm
Saturday, November 12th: 9 am - 5 pm

November 2, 2011

Dr. Kehres' Recipes Featured in New Cookbook

The Dark Side of Fat Loss & The Underground Cookbook
Click here to download the first chapter free

When it comes to healthy eating most people know what they should be eating, but when it comes to cooking people typically don't know where to start. Cooking healthy, real food is unfortunately uncommon as we are surrounded by convenient fast food and pre-packaged meals.

When it comes to eating healthy; author, blogger and YouTube extraordinaire Sean Croxton always responds with "just eat real food."

In Sean's book The Dark Side of Fat Loss, released October 2011, he covers a variety of health topics from efficient exercises to better sleep techniques. Included with the book is The Underground Cookbook, which has more than 80 different recipes for breakfast, lunch, dinner, dessert, snacks and juices. Also included with many of the recipes are 40 cooking videos to show you how to make the recipes step by step.

Sockeye Salmon Patties, featured
in The Underground Cookbook
I am honored that three of my recipes are included in The Underground Cookbook! Dr. Dan's Veggie Shake, Salmon Patties and Venison Egg Breakfast Salad recipes and how-to videos are in the cookbook.

Click here to buy The Dark Side of Fat Loss, Underground Cookbook, Just Eat Real Food Food List and Food Log. This package includes a book, cookbook and a food log available for instant download to your computer, iPad (or similar device) for $39.

Let me know what you think of the book and cookbook! Have you read any good health books lately?
I'd highly recommend checking out Sean's cookbook especially if you are having a hard time making your health a priority.

November 1, 2011

Prone Cobra Exercise

If you sit at a desk for the majority of the day like most people, odds are you are going to have upper back tightness and neck pain. Sitting is very stressful on our bodies and we need to do as much as possible to cancel out that stress.

The prone cobra exercise shown in the video below is a great way to strengthen the back muscles and stretch the chest and shoulder muscles helping to bring the shoulders and head back. Give it a shot!


October 18, 2011

A Natural Remedy to the Flu Shot

the mass marketing of flu shots
Mass marketing of flu shots.
One website has "every Friday is donut day" right next
to their flu shot information.
Nearly everywhere you turn this time of year, flu shots are being promoted (literally, see at right). This "flu season" I strongly encourage you to try Vitamin D3 instead.

Have you ever wondered why there is a "flu season?" And why is it always during the fall and winter, never in the summer? "Flu season" is correlated with the amount of sunshine we get, which provides Vitamin D3. Fortunately, for those of us who aren't able to get sunshine every day, Vitamin D3 is available in supplement form.


A main reason that I prefer natural remedies over medicine and vaccines, is that natural remedies have added benefits and medicine and vaccines have added side effects. For example, if you take Vitamin D3 to boost your immune system, you're also potentially reducing your risk of cancer. Whereas if you get a flu shot, you're also increasing your risk of Alzheimer's.


With a side effect risk as serious as Alzheimer's, it is amazing how many people still get the flu shot to reduce their risk of the flu.


Dr. Hugh Fudenburg found that if someone has five (or more) consecutive flu shots, their chances of developing Alzheimer's is ten times greater than if they only had two or less shots1.

Also, many studies have disproven the effectiveness of the flu shot. From finding that there is no decrease in deaths from the flu and pneumonia in the elderly despite the rising numbers of flu shots2 to showing that a placebo is just as effective as reducing the flu as a flu shot in children3; in my opinion there is no justifiable reason anyone should get a flu shot.  

To naturally reduce your risk of getting the flu, I highly recommend for people to take Vitamin D3, which offers a variety of benefits besides boosting your immune system.

Vitamin D vs. Flu Shot
benefits vs. risks
More than 70% of Americans are deficient in Vitamin D3, which is produced when sunlight hits the skin. As technology progresses, Americans are spending more and more time indoors instead of outside in the sunshine. Dr. Mercola says that recent evidence shows that if all Americans got enough sunshine, the number of cancers diagnosed each year would drop by 200,000 and the annual number of cancer deaths would drop by as much as 63,0004.

While some multi-vitamins have Vitamin D3 in them, that is rarely enough. The current FDA recommendation is 600 IU a day, the majority of natural health physicians (myself included) recommend 2,000 - 5,000 IU a day.


If you are interested in taking Vitamin D3, look for a high-quality supplement that is GMP-certified (usually available at your local health food store or chiropractor's office). I carry Anabolic Laboratory GMP-certified vitamins at my office, including 2,000 IU (chewable) and 5,000 IU Vitamin D3. Contact us at 989-607-4322 or drkehres@kehreshealth.com to order or for more information.


This season, instead of eating free donuts or cookies while you are getting your flu shot (offers added risks); reduce the sugar in your diet (offers added benefits) and increase Vitamin D3 (offers added benefits).

Wishing you a healthy "season!" 



1. Dr. Hugh Fudenburg, MD, the world's leading immunogeneticist, stated that Alzheimer's risk is increased due to the mercury and aluminum buildup that is in every flu shot (and in almost all childhood shots). The gradual mercury and aluminum buildup in the brain causes cognitive dysfunction. Hazards of Vaccines 1 & 2 in Internat. J. Clin. Invest. (2000 & 2004)
2. The American Journal of Respiratory and Critical Care Medicine confirms that there has been no decrease in deaths from influenza and pneumonia in the elderly, despite the fact that vaccination coverage among the elderly has increased from 15 percent in 1980 to 65 percent now.
3. The Cochrane Database of Systematic Reviews (2006) found no evidence that the flu vaccine is any more effective than a placebo in children under 2. The studies involved 260,000 children, age 6 to 23 months.
4. Report: Over a million people die every year from lack of sun exposure, Dr. Joseph Mercola, DO. 
  

October 16, 2011

Permanent Change


Make permanent changes. Contact Dr. Kehres at drkehres@kehreshealth.com for support and tips to change your life.

Dr. Joel Fuhrman in Fat, Sick & Nearly Dead

October 12, 2011

Kehres Health on Facebook

Availale at Kehres Health & Chiropractic
We recently held a drawing on our Kehres Health Facebook page, people posted what their favorite vegetable was which included spinach, red beets, brussel sprouts, broccoli, cucumbers and jalapenos.

We drew a random winner, and congratulations to Rox who won a Lifefactory glass reusable bottle!

Join our Kehres Health & Chiropractic Facebook page to ask health questions, see upcoming events, recent pictures and be part of future giveaways!

October 11, 2011

Dr. Kehres' Grocery List

The best rule of thumb when grocery shopping is to stay on the perimeter of the store and avoid the middle aisles as that is where the majority of the processed food is. However, it can still be difficult to sort through what is healthy.

Here is my typical weekly grocery list:

click above to download a printable version the list

Vegetables

  • Avocado
  • Broccoli
  • Eggplant
  • Jalapeño peppers
  • Kale
  • Mixed greens (a mix of spinach, lettuce, etc.)
  • Onions
  • Peppers - red, green, yellow and orange
  • Spinach
  • Swiss chard
  • Tomatoes
  • Sometimes: zucchini, sweet potatoes, cucumbers, asparagus, celery, cauliflower, artichokes, mushrooms, carrots, etc.
Fruits

  • Bananas
  • Blueberries (frozen for shakes, fresh for snacking)
  • Lemons
  • Oranges
  • Strawberries (frozen for shakes, fresh for snacking)
  • Sometimes: grapefruit, apples, mangoes, kiwi, peaches, pineapple, cherries, raspberries, etc.

Protein
  • Beef, grass-fed and local. (If not, look for the leanest meat available at the grocery store because this means there will be less unhealthy fats, Omega-6's, in the meat.)
  • Chicken, pastured and local. (If not available, see the tip above.)
  • Eggs, pastured and local. (If not available, look for cage-free and anti-biotic free.)
  • Fish, wild-caught (not farmed.)
  • Canned, wild Alaskan salmon
  • Canned sardines
  • Turkey, pastured and local. (See the recommendation above for beef.)
  • Whey protein powder (growth hormone free, anti-biotic free and no artificial sweeteners.)
  • Wild game, such as venison (which isn't too hard to find for Michiganders!)

Other

  • Almond butter
  • Balsamic vinegar
  • Coconut milk, full fat
  • Coconut oil
  • Dark chocolate (70% cocoa or higher, the more bitter the better!)
  • Extra virgin olive oil
  • Garlic
  • Green tea (Jen's favorite is mango green tea)
  • Hot sauce
  • Raw nuts (avoid peanuts)
  • Spices, any and all.
  • Sometimes: red wine, pine nuts, craisins, raw & local honey, salsa, almond or coconut flour.
Remember, try to buy organic whenever possible (here is why you should eat organic). 


Click here for a printable version of this list.

October 7, 2011

Fun With Your Food


  • Cut a pepper to 1/2 inch slices
  • Put pepper in a pan (coated with coconut oil) on medium heat
  • Crack one pastured egg inside each pepper slice
  • Place a cover on the pan and cook until the egg turns white
Enjoy, this fun, fresh and local meal (everything except the avocados are from my garden!)

September 29, 2011

Healthy Home: Mop Your Floors Without Chemicals

The use of chemicals in the home is being linked to more health conditions and diseases every year ranging from asthma to skin conditions to cancer. A recent study by the EPA stated that the toxic chemicals in household cleaners are three times more likely to cause cancer than outdoor air.

To create a healthy home, use as many natural cleaning products as possible to reduce the risk of having a chemical related illness.

Recently, Jen and I purchased the Libman Freedom™ Spray Mop in our search to find a mop that was easy to use and chemical-free. No, I'm not a sales rep for Libman, but I love the mop. It has a spray feature and also a container to hold your cleaning solution. Another benefit of this mop is that it is eco-friendly as the pad is washable instead of disposable.

The natural cleaning solution we use is 50% white vinegar and 50% water. It is affordable, green and all-natural.

Safe for your family, especially for kids and pets, create a healthy home by reducing the amount of chemicals you use.

This mop is available on Amazon.com, and also at the Saginaw WalMart, Kroger and Target stores.

September 21, 2011

Recipe: Blueberry Crepes


I love quick and easy meals, and this is one of the simplest and tastiest recipes you can make that both kids and adults will love.
Mix all ingredients together, heat pan on medium with coconut oil. Add crepe mixture and cook for one minute on each side or until brown.

Remove crepe from pan, load it up with blueberries and roll it up, add a few blueberries and sprinkle cinnamon on top!

These are excellent the way they are. You can also try drizzling local raw honey on top or adding strawberries to mix it up.

*Almond flour is available at Kroger and local health food stores. Coconut flour is a good alternative too. The benefit of almond or coconut flour is that they are gluten-free, wheat-free, anti-inflammatory and easier on the digestive system.

Click here for more Kehres Health recipes

September 18, 2011

Nouvel Homecoming 5k Run


Saturday, October 1st at Wickes Park in Saginaw, Nouvel Catholic Central is hosting a 5k Run, Walk and Kids Fun Run. Registration is $10 and the race kicks off at 10:00 am.

Proceeds benefit the Nouvel Area Catholic Schools Alumni Association.

Click here for the registration form and it can be sent in to Nouvel, 2555 Wieneke Road, Saginaw, MI 48603.

September 15, 2011

Processed Food vs. Risk of Death


Disclaimer: This was not a double blind, placebo controlled or peer reviewed study, just an observation and opinion.

September 14, 2011

(Almost) Barefoot Hiking in Vibram FiveFingers

Recently while in Arizona, Jen and I went hiking and wore our Vibrams. They worked great, especially for all the streams we crossed!


Margaret & Jen hiking in Sedona, Ariz.

Click here to read about:
Running (almost) Barefoot in Vibram FiveFingers
Shape Ups vs. Vibram FiveFingers

September 6, 2011

TV... As Toxic To Your Health As Smoking?

A recent study by the British Journal of Sports Medicine (Aug 15 2011) found that for every hour an adult watched TV, their life expectancy was reduced by 22 minutes.

With the average American spending five hours a day watching TV, that means in over a period of a year of watching TV regularly, it decreases your life expectancy by nearly a month, 27.8 days.
 
A study by the Archives of Pediatrics & Adolescent Medicine found that reducing television viewing has an important role in preventing obesity and in lowering BMI in young children. The same 2008 study also showed that having a TV in a child’s bedroom increased viewing time by nearly nine hours a week.

While we all know the health risks that accompany smoking, new research shows that watching TV jeopardizes our health just as much as cigarettes.
 
I asked others on Facebook what they do instead of watching TV, here are their healthy responses:
  • Ashley (Marietta, Ga.): I hike Kennesaw Mountain or go for a run by the river. I don't even have cable! It's all outrageous anyhow. Get me outside and in tune with nature.
  • Katie (Scottsdale, Ariz.): Pure Barre, hiking in the mountains or running! I don't even have cable!
  • Bianca (Mason, Mich.): I also don’t have cable and hate TV. I play outside with my daughter, do art projects, rollerblade, read or jog. The closest thing I do to watching TV is doing my Jillian Michaels DVD.
  • Kate (East Lansing, Mich.): Spend my time teaching clients and working out at Pure Barre Okemos!
  • Sarah (Vassar, Mich): I used to have a rule that I had to do sit ups, push ups or a different exercise during every commercial break, so maybe it only took off 11 minutes (for each hour instead of 22 minutes)!
  • Jason (Mich.): Lately I've been training for the race & two triathlons. 
While being sedentary watching TV, your brain goes into a passive mode turning you into a vegetable (an unhealthy one, like a potato!). People are more likely to brainlessly eat and not exercise while watching TV, increasing health risks.

Turn off the TV, save money and cancel cable, go outside, read a book, interact with family and friends, do anything instead of watching TV!

For nearly a year, my wife and I didn't have a TV in the house -- and it was one of the best experiences. Today, we do have one TV, but don't have cable, so we rarely watch it. Instead we listen to music all the time, take our dog for walks, work on projects around the house, go to a community event, read, work on this blog and more! I definitely think we have become much more productive, healthier and happier living without TV.

What do you do instead of watching TV? If you are on Twitter, post with the hashtag #insteadofwatchingtv or share on Kehres Health & Chiropractic’s Facebook page.

Sources:
Television viewing time and reduced life expectancy: a life table analysis. Br J Sports Med 2011 Aug 15.

A Randomized Trial of the Effects of Reducing Television Viewing and Computer Use on Body Mass Index in Young Children. Arch Pediatr Adolesc Med. 2008.

September 5, 2011

MCVI Run for Your Heart

Come join the fun this Saturday, September 10th  for the annual MCVI (Michigan CardioVascular Institute) Run for Your Heart Race in Saginaw. The race features a 1k tot trot, a 5k run/walk and the newly added half marathon.

Race participants will be able to see the newly renovated Hoyt Park, Saginaw Children’s Zoo, Celebration Square, Old Town business district, Ojibway Island and the beautiful Saginaw riverfront. If you have never been to some of these places now would be a great time to check them out!

Kehres Health & Chiropractic will be doing free health screenings, massage and stretching for race participants.

Races start at 7:45 AM, hope to see you there!    

September 4, 2011

August 28, 2011

True Health: Sleep

Researchers can give mice cancer just by leaving lights on at night or not allowing them to get a full night’s sleep.

When you fall asleep your body balances its hormones and produces melatonin which is one of the most powerful anti-oxidants known.

Melatonin helps heal your body and protects from cancer. Not getting enough sleep or sleeping with lights in your room disrupts this process.

Take a step toward true health by shutting off all lights in your room and getting a good night’s sleep.

August 23, 2011

Food or Fitness First?

Original article posted on 360mainstreet.com

What is more important for weight loss, food or fitness? That is a question everyone asks at one point when they are trying to get into better shape.

Anytime you do strenuous exercise you use up all the energy in your body by burning a lot of calories. After exercising, the energy is replaced by eating. This is why a lot of people get really hungry or have cravings soon after they workout, especially for sweet or sugary foods such as chips or candy. The reason your body craves these highly processed and sugary foods is because they are absorbed very quickly.

I am not a fan of calorie counting (learn why at my
Eat More, Exercise Less class), but just for example, you could go to the gym and burn 400 calories doing a workout. If you come home and are starving, you could easily eat 600 calories of processed food. Highly processed foods not only lack nutrients; they actually take nutrients away. So besides eating more calories than you just burned, you are also depleting nutrients from your body, taking two steps backward.

While both are crucial to your success, focus on food first, then fitness. Creating healthy eating habits before starting a workout routine can be the key to success. The next time you workout, make sure you have healthy food for when you get home, so you aren't tempted to eat unhealthy, processed food. Some of my favorite post-workout snacks are whey protein powder with coconut milk or eggs over easy.

In my opinion, it is food first, always. Typically when people are trying to get into shape, the first thing they do is get a gym membership and start working out four to five days a week. Making this the first step in your weight loss journey can lead to big problems down the road if you aren’t eating the right type of food first.

August 21, 2011

School Supplies Donation Drive

Donate school supplies and be entered to win a massage!

While you are doing back to school shopping please consider picking up a few extra supplies to donate to Saginaw school students.

Kehres Health & Chiropractic patient is a Saginaw Public Schools teacher and said her students would really appreciate and utilize any donations of the following school supplies:
  • Boxes of tissues
  • Children's dictionaries and thesauruses
  • Colored pencils
  • Crayons
  • Copy paper
  • Gluesticks
  • Hand sanitizer
  • Math flash cards
  • Pencils (younger kids love fat pencils and older kids love mechanical pencils)
  • Pencil sharpeners (with caps)

You can drop off school supplies at Kehres Health & Chiropractic located at 4882 Gratiot Road #13 or the Magpie Gallery at 4882 Gratiot Road #13, Saginaw Township, located in Gratiot Place by Crumbs and Beef O Brady's. We will be collecting school supplies until Friday, September 9.

Everyone who donates school supplies will be entered to win a free half an hour massage at Kehres Health & Chiropractic!

Thank you!

August 20, 2011

Recipe: Hasta La Vista Pasta Lasagna

With our garden overflowing with zucchini, we are always looking for new, healthy recipes that use this versatile vegetable.

In the cookbook Everyday Paleo by Sarah Fragoso she has a great recipe for pasta-free lasagna, using zucchini instead. It turned out great! (We also added some green onions from our garden.)
    Picture from Everyday Paleo
  • 1 red onion, diced
  • 4 cloves garlic, minced
  • 2 tbsp. extra-virgin olive oil
  • 1 pound ground beef
  • 1 pound mild Italian sausage (we used turkey burger instead because we already had it)
  • 2 tb. dried oregano
  • 1/2 cup fresh basil, chopped
  • 1/2 tsp. cayenne pepper
  • 1/2 tsp. sea salt
  • 1/2 tbsp. black pepper
  • 1 (14 1/2-ounce) can diced tomatoes, juices drained
  • 1 (6-ounce) can tomato paste
  • 5 - 6 zucchinis, thinly sliced long way with a mandolin slicer (we did this by hand, as we don't have a mandolin)
  • 1 cup sliced black olives
Preheat oven to 350 degrees. In a large soup pot sauté the onions and garlic in the extra-virgin olive oil for about 3 minutes. Add the ground beef and sausage (or turkey as we used), and brown.

Season the meat mixture with all of the dry ingredients, add the drained diced tomatoes and tomato paste, and mix well.

In a 9 x 11 glass baking dish place a layer of sliced zucchini, making sure to overlap the long slices, ladle on a thick layer of the meat mixture, and top with the sliced black olives. Top meat and olive layer with another layer of sliced zucchini, and top with a final layer of the remaining meat mixture. Cover tightly with aluminum foil and bake for 30 minutes. Let the lasagna sit for 10 minutes before slicing and serving.

Enjoy!

For more recipes from Everyday Paleo, visit everydaypaleo.com.

Click here to see Kehres Health recipes.

August 14, 2011

Benefits of Using a Foam Roller

Foam roller, available at
Kehres Health & Chiropractic
A foam roller is a simple tool that offers a variety of benefits. Almost all of my patients incorporate a foam roller into their warm up exercises in my office, and if you have a foam roller, you can also do this at home.

In the video below, Dr. Kehres demonstrates exercises that focus on the piriformis muscle, which is in the gluteal region. When your piriformis muscle is tight, it can cause muscle cramps, gluteal pain, low back pain or pain that radiates down the leg.

Inexpensive, easy to use and portable, foam rollers can provide relief for many conditions:
  • Reduce muscle tightness and tension
  • Prevent and relieve low back pain
  • Help relax muscles and tendons
  • Increase joint movement
  • Break up scar tissue
  • Improve flexibility and range of motion



I highly recommend everyone to get a foam roller so they can do these simple exercises at home, especially athletes and people who sit at a desk all day, as their piriformis muscle is typically very tight.

Foam rollers are available at your local sporting goods store or at Kehres Health & Chiropractic for $12.00.

August 8, 2011

True Health: Reduce Grains

All grains contain little proteins called lectins. When lectins reach your stomach your immune system will try to fight them off causing bad inflammation and potentially putting little holes in your stomach lining.

Not only does this cause pain and irritation, but now food particles can leak out of your stomach possibly causing allergic reactions to common foods such as chicken or apples.

Many autoimmune diseases such as lupus, rheumatoid arthritis or even multiple sclerosis are linked to consumption of lectins found in grains.

August 4, 2011

Fresh from the Garden


Eliminate the risk of eating genetically modified foods (GMO), foods produced with chemicals or other fertilizers and grow it yourself! 

Have you ever noticed that many of the vegetables in your local produce section look identical? That is typically because they are GMO's. Every vegetable grown in an organic non-GMO garden will and should look different.

August 2, 2011

100th post!

It is hard to believe we have already done 100 blog posts on DrKehres.com! We love sharing about health, and are so thankful to everyone who reads the blog. As long as you keep reading, we will keep writing! (Well, even if not, we would still keep writing!)

Our top five most popular posts:
1. Dr. Dan's Veggie Shake
2. Running (almost) barefoot in Vibram FiveFingers
3. Top 10 Unhealthiest Health Foods
4. Diet Tips from Sumo Wrestlers
5. Human Hamster Wheel

Here are some fun facts about the last 100 posts:

What has been your favorite post? Or what topic do you want us to write about next?

July 31, 2011

Recipe: Venison & Egg Breakfast Salad





Venison & Egg Breakfast Salad Recipe
  • 1/3 lb ground venison
  • 3 pastured eggs
  • A plate of greens (we grow our own organic swiss chard, spinach and lettuce, but you can use Earthbound Organic's Half and Half Greens)
Cook the eggs over easy. Cook the ground venison.

Place the ground venison on the bed of greens.

Put the 3 eggs on top of salad.

Break egg yolks, drizzle olive oil and hot sauce on salad (the egg yolk makes the dressing).

The whole thing only takes a few minutes to make and is AMAZING! If you haven't made anything like it you have to try it, let me know what you think below or on our Facebook page!

Click here for more Kehres Health recipes.

July 25, 2011

Recipe: Veggie Shake



Check out my updated Veggie Shake video.

Veggie Shake recipe:
  • 1/2 cup frozen strawberries
  • 1/4 cup frozen blueberries
  • 1/2 a banana
  • 1 - 2 cups of mixed greens (spinach, romaine lettuce, etc.)
  • 3/4 cup water
Blend and enjoy!

See more Kehres Health shake recipes, including our Pumpkin Spice Protein Shake, Cherry Chocolate Protein Shake and Chocolate Banana Protein Shake.

For variations of the original recipe, see our album of veggie shakers! What is your favorite veggie shake recipe? Share it on our Kehres Health Facebook page.

July 24, 2011

How Can A Doula Help Me?


Guest post written by Kim Langley CD(DONA). Kim is certified through DONA International and the co-owner of Naturally Yours Doula Practice, which serves the Great Lakes Bay Region, including Saginaw and Bay City.

When I tell people that I am a Certified Birth Doula, I often get confused looks and lots of questions. A doula is a professionally trained pregnancy and birthing coach. The birth of a child is a memory that a mom carries with her for an entire lifetime.

My goal as a DONA certified birth doula is to help couples have a beautiful birth experience. It can be difficult to achieve a natural birth in hospitals today. I love to come alongside couples and help them navigate the “birth system,” allowing them to achieve the kind of birth that they desire.

I meet with couples prenatally to discuss the type of birth they would like to have and how to make that birth a reality. I practice bellymapping, a technique that helps moms to understand how their baby is situated in their womb. The baby’s position greatly affects the course of labor. I help with making sure that the baby is in an optimal position for labor and birth.

At our prenatal meetings we also talk about what to expect during labor and birth and how to avoid common interventions in labor.
  • Our clients averaged 9 hours of labor (compared to an average of 18 hours for a first labor)
  • 90% of our clients avoided inductions with Pitocin
  • 80% of our clients avoided an epidural
  • 95% of our clients avoided a c-section

Having a doula present during labor tends to create faster, less painful labors. Many of my clients comment that having me as their doula helped them to be less fearful of labor and birth.

For more information on doulas and what they can do for you, check out http://www.naturallyyoursdoulapractice.org/ or contact Kim at naturallyyoursdoula@live.com or 989-450-6933.

July 20, 2011

Eggs Are Not Created Equal

An egg is not just an egg, just as a chicken isn’t just a chicken.

The quality of the egg is greatly determined by the chicken that laid the egg. If the chicken is raised in a pasture and able to eat whatever it wants (i.e. whatever is natural), the chicken is going to produce a much different egg than if it lived its whole life in a small cage with no room to move and was fed genetically modified food.

Pastured and organic eggs are typically more expensive but as Michael Pollan says “you pay more because they are worth more.” Typical white eggs found in the grocery store are a completely different product than eggs from pastured chickens.

When comparing a pastured egg and a generic store bought egg you can easily see the difference in the coloration of the yolk. The pastured egg will have a deep orange/yellow color and the store bought egg will have a pale yellow color. The carotenoids lutein and zeaxanthin are what give eggs yolks their orange and yellow color. The darker the color of the yolk, the more nutrients and vitamins you know are in the egg (and yes, always eat the yolk, it is the most beneficial part of the egg!).

Find a local farmer who has pastured chickens and it may even be less expensive than store bought eggs. Your local farmer's market may have pastured eggs too. If your only option is the grocery store, look for pastured eggs and know that by paying more, you are voting for healthier products and better treatment of animals.

See my recipes that include eggs here and here.