February 27, 2012

How to Store Fresh Produce

As you are filling your grocery cart with fruits and vegetables it is important to know how to store produce correctly so it lasts as long as possible, especially if you buy organic

Avocados can be ripened quickly if put in a brown paper bag with a banana. Whereas if you want to slow the ripening process, put avocados in the fridge. 

To store bananas long term, peel, slice and store in the freezer in a plastic bag. They will keep for awhile in the freezer and they work great for smoothies

See the Kehres Health grocery list and recipes.

February 19, 2012

Lori on going gluten-free

I met Lori a few months ago when she contacted me about making her health a priority. She has seen great results and has inspired other patients to improve their health too. Thank you Lori for sharing your story! -Dr. Kehres, Kehres Health & Chiropractic

Getting’ the Gluten Out, by Lori

The last 12 years of my life have been filled with constant back pain caused by degenerative disc disease. Even a spinal fusion brought no relief. Then I met Dr. Kehres. His combination of chiropractic treatments, home exercise, massage and a few dietary changes have dramatically improved my quality of life. In fact, on some days I am pain free. 

Because I have two inflammatory diseases, Dr. Kehres suggested a gluten-free diet. Gluten is found in flour, wheat, barley and rye. At different times I cook for our adult children and our grandchildren, in addition to my husband and myself, so I wondered how I would make this change. 

It’s been much easier than I ever expected.

First what can I eat? I can have all I want of:
  • Fresh fruits 
  • Fresh vegetables
  • Meat 
  • Fish
  • Eggs 
  • Nuts
  • Freshly made fruit and vegetable juices
  • Decaffeinated coffee and teas 
  • Spices and herbs
Grocery stores are full of great gluten-free products today and many stores even designate gluten-free items with a special symbol. I buy gluten-free bread mix and make a loaf periodically in the bread machine. When it cools, I put three or four slices each in plastic bags and freeze the bread to use as I need. To beat the winter chill, I make a big pot of vegetable beef or chicken and rice soup, freezing it in small containers for quick lunches. On hamburger night I put the meat on the plate and cover it with condiments and veggies like lettuce and tomatoes. 

Following a gluten-free diet is more of a mindset than a challenge. If you fall into the trap of feeling deprived, it will be a challenge.  

You can choose to see the glass of water half empty or half full. I prefer to count my many blessing (like my family and a lot less back pain) and see my glass half full.

Saginaw, Michigan

Are you interested in improving your health and reducing back pain? Contact us at 989-607-4322, Kehres Health & Chiropractic in Saginaw for preventative healthcare.

February 12, 2012

Get Back to the Start with Free Range Farms

Chipotle created this great commercial illustrating the hazards of industrialized farming and how going Back to the Start makes sense for our health and the environment.

Learn more about why free-range chicken, eggs and other types of protein are healthier.

The Chipotle Cultivate Fondation

Upcoming Health Classes in Saginaw

•Thursday, February 16   7:00 pm
Hosted by Naturally Yours Doula Practice Birth Circle. This circle is open to anyone who is planning on becoming pregnant, expecting, or have already had a baby. This is a great time to listen or share your birth experience with other moms.

Tuesday, February 21   6:30 - 7:30 pm
Eat More. Exercise Less. Yes, you read that correct. Learn how to lose weight and increase your energy by eating more and exercising less!

•Wednesday, March 7   6:30 - 7:30 pm
Make Your Health A Priority. Dr. Kehres will teach you simple tips to choose better food, how to read nutrition labels and increase your energy.

Please RSVP for health classes at drkehres@kehreshealth.com or 989-607-4322 in Saginaw at Kehres Health & Chiropractic.

February 11, 2012

Kate: Going gluten-free

(l to r) Kate, Sparty & Allison, owner
of Pure Barre Okemos
"After going gluten-free I have noticed a lot of differences in my health, the biggest being an increase in energy. As a Pure Barre teacher, it is important that I have a lot of energy and I'm happy at the changes I've noticed by reducing gluten in my diet."

-Kate Thieme
Pure Barre Okemos teacher

February 5, 2012

Recipe: Gluten-free Chocolate Chip Cookies

For gluten-free February we tried a new chocolate chip cookie recipe. A little bit thinner than normal chocolate chip cookies, these gluten-free cookies have a bit of a honey taste and are a great substitution for normal cookies.

  • 1 1/3 cups almond flour (available at health food stores or Kehres Health & Chiropractic in Saginaw)
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon sea salt
  • 1/4 cup raw honey
  • 2 teaspoon water
  • 2 tablespoon coconut oil
  • 1 tsp vanilla extract
  • 1/3 cup dark chocolate chips
Heat oven to 325.

Mix almond flour, salt and baking soda. In another bowl, mix honey, water, coconut oil and vanilla. Combine all of the ingredients and mix well. Add dark chocolate chips.

Space evenly on a cookie sheet lined with parchment paper.
Bake for 10 - 14 minutes.

Enjoy these cookies to make your 20% treats even healthier.

Click here for more gluten-free recipes. Recipe adapted from www.bakergal.com

February 2, 2012

Recipe: Thai Chicken Lettuce Wraps

  • 1 precooked chicken breast, diced
  • 1 ½ tablespoons canned coconut milk
  • ½ teaspoon chili powder
  • 1 teaspoon red curry paste
  • 1 tablespoon almond butter
  • Iceberg lettuce
Throw it all in a pan, heat and mix. Serve in iceberg lettuce and enjoy!

This meal is gluten-free, dairy-free and lactose-free

February 1, 2012

New Month's Resolution: February

February's resolution: Go gluten-free

Gluten is a very significant part of the average American’s diet but it can cause a variety of issues ranging from fatigue to arthritis to depression.

Nearly 60 percent of the population has some degree of gluten intolerance, but the majority of people don’t realize they have an intolerance or Celiac’s Disease.

Gluten is a protein found in most grains and has increased by 50 percent in the past 50 years in food products due to genetically modified foods. Food manufacturers have increased the amount of gluten because it helps to increase the thickness and density of grain products making cooking easier. The less processed foods you eat, the better, as it reduces the amount of gluten there is in your diet.

The most common symptom of gluten intolerance is stomach discomfort. Many people experience bloating, constipation, irritable bowel syndrome or diarrhea without attributing it to the food they are eating. With any of these symptoms, I always recommend for people to try a gluten-free diet.

This month, take a step to improve your health by going gluten-free. Look for more information throughout the month on DrKehres.com and the Kehres Health Facebook page.

Learn more:
Gluten-free recipes
List of foods with and without gluten

Sources: Pathways Magazine, Dr. Thomas O'Bryan.

In 2012, I challenge you to do a new month’s resolution instead of a new year’s resolution. This year, let’s celebrate accomplishments and re-focus on new goals each month.

On the first of every month, a new month’s resolution will be posted on DrKehres.com. Share your updates in the comments below or on the Kehres Health Facebook page. Articles and tips will be posted with each resolution.

Make your health a priority throughout the year!