September 30, 2012

Recipe: Pumpkin Protein Shake

Great as a healthy, protein breakfast or the perfect snack for a fall day, try this Pumpkin Spice Protein Shake!

  • 1/3 cup pumpkin puree
  • 1 scoop vanilla whey protein powder*
  • 1/3 cup almond milk
  • 1/2 banana
  • 1/3 cup ice
  • 1 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/2 tsp vanilla
  • 1 tbsp local honey
Mix in a blender and enjoy!

If you are a fan of Starbuck's Pumpkin Spice Latte, try adding 1 scoop of instant coffee grounds and increasing the amount of almond milk (or coconut milk) to this recipe to make a pumpkin spice protein latte.

This recipe is dairy-free and gluten-free.  

*Whey protein powder is available at Kehres Health in Saginaw 

More protein shake recipes:
Vanilla Coffee Protein Shake
Cherry Chocolate Protein Shake
Chocolate Banana Protein Shake

September 25, 2012

NBC 25: Want to lose weight? Eat eggs.

By Joel Feick, NBC 25

A Saginaw chiropractor and wellness expert loves eggs and feels you should, too. Check with your doctor if you want to change your diet. But Dr. Dan Kehres says adding eggs to your daily meals is a low-cost way to add protein. Dr. Kehres says it's true, breakfast IS the most important meal of the day.

Dr. Kehres says a recent study found that people who ate two eggs for breakfast reduced their waist circumference by 83% more than people who didn't have protein for breakfast (Pennington Biomedical Research Center). 

He prefers cage free eggs if you can find them at the grocery stores.

The Mini Egg Muffins can be stored in the refrigerator and enjoyed throughout the week!

This recipe is dairy-free and gluten-free. 

Watch previous NBC 25 segments:
Homemade Coconut Oil Lotion
Eat Breakfast Like a King
Avoid Sugary Breakfast Foods for Kids

Recipe: Mini Egg Muffins [paleo]

It is true, breakfast IS the most important meal of the day.

A recent study found that people who ate two eggs for breakfast reduced their waist circumference by 83% more than people who didn't have protein for breakfast (Pennington Biomedical Research Center).

Many people are short on time in the morning, so here is a recipe that can be made ahead of time and ate throughout the week. 

Great for kids and adults, Mini Egg Muffins can be made a variety of ways depending on your preferences.

Mini Egg Muffin recipe
Makes 24 mini-muffins 
  • 6 eggs (eat the egg yolk too!)
  • 1 green pepper (or any type of bell pepper)
  • 1/2 cup of mushrooms 
  • 1/2 tablespoon of basil
  • A dash of sea salt and pepper
Preheat the oven to 375 degrees, coat the muffin tin with coconut oil.

Chop the veggies and lightly sauté for a few minutes. 

Mix the eggs together. 

Put a scoop of veggies in each, then pour eggs on top to fill each slot.

Bake for 12 minutes or until the egg muffins set. 

The Mini Egg Muffins can be stored in the refrigerator and enjoyed throughout the week!

This paleo recipe is dairy-free and gluten-free. 

September 18, 2012

NBC 25: Coconut oil - you can cook with it, rub it on your skin and put it on bug bites

By Liz MacFarland, NBC 25

"Throw out your vegetable oil! The only oils you need in your house are olive oil and coconut oil!" That's what Dr. Dan Kehres says, a wellness physician and chiropractor in Saginaw.

Dr. Kehres says If you are cooking something that is so hot it will smoke, use coconut oil. Anything that will not be heated or only lightly sautéed, you should use olive oil.

Experts say to look for expeller-pressed, organic coconut oil. If the coconut oil is expeller-pressed, it is less likely to taste like coconuts. Dr. Kehres uses it to cook eggs, chicken, vegetables and more.
You can also use coconut oil on bug bites to stop itching and to help it heal. For dandruff even! You can rub the oil on your scalp, let sit for 15 minutes and wash out. It also works as hair conditioner, there are a variety of uses for coconut oil.

Coconut oil can also easily be made into a lotion for your skin. The easy recipe be found by clicking here. 
Coconut oil is available at Kehres Health & Chiropractic in Saginaw or can be found at your local health food store.

September 15, 2012

Recipe: Cherry Chocolate Protein Shake

Eating protein for breakfast can help you lose weight, boost your metabolism and help you have more energy. Try this Cherry Chocolate Protein Shake. Easy to make and filled with 18 grams of protein, it is great for both kids and adults!

Cherry Chocolate Protein Shake recipe:
  • 2/3 cup frozen cherries
  • 1 scoop of chocolate whey protein powder
  • 1/2 banana
  • 1/4 cup coconut milk or almond milk 
  • A few ice cubes
*coconut milk and whey protein powder are available at Kehres Health & Chiropractic in Saginaw.

This paleo recipe is gluten-free and dairy-free. 

Try other protein shake recipes:
Chocolate Banana Protein Shake 
Vanilla Coffee Protein Shake

September 12, 2012

Recipe: Vanilla Coffee Protein Shake

This month we're focusing on eating a healthy breakfast. Protein shakes are an easy and fast way to make a filling and satisfying breakfast to go.

While I don't drink coffee, I don't have a problem with people drinking it in moderation, as long as you don't depend on it. 

My wife, Jen, drinks coffee and this protein shake is one of her favorite breakfast meals.

Here is the recipe:
  • 1/3 cup of canned coconut milk*   
  • 1 scoop of vanilla whey protein powder*
  • 1 serving of instant coffee grounds (organic instant coffee can be found online) 
  • 1 tsp. of vanilla
  • 1/3 cup ice
Make in a blender, take on the go and enjoy a breakfast full of protein, healthy fat and a bit of caffeine.  

Read more about eating breakfast like a king at See more recipes here.

*coconut milk and whey protein powder are available at Kehres Health & Chiropractic in Saginaw.


September 10, 2012

Health Myth: Gluten-Free Fruity Pebbles

Gluten-free Fruity Pebbles and gluten-free Cocoa Pebbles are not healthy. 

Just because something is labeled as gluten-free does not mean it is healthy. Fruity Pebbles = case in point.

If it looks like a duck and quacks like a duck, it probably is a duck. If a cereal box says "now more chocolate" and "gluten-free," you can safely assume it is not healthy.  

See healthy, gluten-free recipes
Read more health myths.

September 6, 2012

NBC 25: Breakfast -- Eat Like a King

From NBC 25 with Liz MacFarland

We've all heard the famous saying, "breakfast is the most important meal of the day." Dr. Kehres, a wellness physician and owner of Kehres Health & Chiropractic in Saginaw, has a challenge in his office this month called "eat breakfast like a king."
Dr. Kehres stresses the importance of eating healthy and it doesn't have to be time consuming or difficult. And it can have a large impact on your health. 

People who ate two eggs (protein) for breakfast lost 65% more weight than people who ate a bagel (carb) for breakfast. 

He taught NBC25 viewers Thursday morning how to make a healthy shake to kick start your day. 

It's a great idea to make for your kids as they are heading off to school as well.

Chocolate Banana Protein Shake
  • 1 tablespoon almond butter 
  • 1 banana 
  • 1 scoop chocolate whey protein powder 
  • 1 cup ice 
  • 3/4 cup water, almond milk or coconut milk 

Blend and enjoy! 

Chocolate Banana Protein Shake Recipe

As shown on the NBC 25 morning show, this shake is a great way to start your day! 

A healthy breakfast, it has 18 grams of protein, no artificial sweeteners and tastes like dessert. 

Make for kids before school, or blend and drink on your way to work!

  • 1 tablespoon almond butter
  • 1 banana
  • 1 scoop chocolate whey protein powder
  • 1 cup ice
  • 3/4 cup water, almond milk or coconut milk
Blend and enjoy!

Read more about our September health resolution of eating breakfast like a king!

See more Kehres Health recipes here, visit our Facebook page for daily updates and health tips. 

September 1, 2012

New Month's Health Resolution: September

Eat breakfast like a king
"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, breakfast, has been shown to help with everything from improved concentration to weight loss. 

Eating a healthy breakfast is key. A recent study found that people who ate two eggs for breakfast reduced their waist circumference by 83% more than people who didn't have protein for breakfast (Pennington Biomedical Research Center).

Breakfast has turned into a marketing competition to see which company can make the brightest colored and sweetest tasting cereal. Cereals are typically loaded with sugar, and the sad part is that these are specifically marketed to kids. 

Waking your kids up and giving them a sugary breakfast and then sending them off to school is setting them up for disaster. Not only will kids behave better with less sugary cereal for breakfast, but they will be able to focus and perform better in school.

Most people are used to eating cereal for breakfast, so it is hard for them to imagine eating anything else. Breakfast is just another meal in the day and for years people ate breakfast the same as they would have lunch or dinner. Beef, chicken, eggs, fish, whey protein powder, turkey, venison or any other protein source you can get your hands on is a great way to start your breakfast.

Skipping breakfast can not only trigger overeating later in the day but can also cause a drop in metabolism, says Dr. Wayne Callaway.

This month, make it a priority to have a healthy protein for breakfast. Eggs are an easy place to start as they can be made in many different ways. Whey protein powder is also an easy and quick way to start your day, this recipe for a Chocolate Banana Protein Shake is a favorite with both kids and adults.

Click here to read other monthly health resolutions.